January 20, 2021

Posted By: Christi

Front Squat 1-1-1-1-1

Goal is to increase weight from all of our work sets last week. Adjust loading as needed and rest no more than 2 mins and no more than 3 between each set. Make sure to get good and warm with some build up sets before getting into your work sets.

Rest as needed between sets.


Complete as many rounds as possible in 12 mins of:
1 Power Snatch, 185/125 lbs
6 Strict Pull-ups
12 Over Unders, 24/20 in

Goal: 6+ rounds

Heavier loading on the power snatch but we still want you to be confident with the lift and keeping it a true power variation. Adjust loading as needed and focus on continuing to pull under the bar as you get into your lockout and receiving position. Speed will be key as you get more fatigued. Pull-ups are on the shorter rep range so you should be able to do them unbroken or in no more than 2 sets on any round. Keep them legit and no kipping. The over under is a real treat and will get that heart rate up a bunch as well as some quad fatigue so be prepared for that as you get back on the bar!

Underhand PVC Stretch, 60-90 secs
Banded Lat Stretch, 60 secs/side
3×6 Eccentric Split Squats- 6 secs lowering

Focusing on lats and shoulders for the upper body and some eccentric work to get the hammies and glutes on the lower body. If you need to add some time to each one or some of the stretch variations please do. Make the most of these days so we can actively recover and prep for productive work the rest of the week.

Post Workout
Shoulder Accessory Y,T,W 3xs:
10-15 reps in each position
Use Crossover Symmetry, mini bands or small plates.