OVERVIEW
Today we’re going to take 20 minutes and find a 1RM front squat. The front squat work sets will start at approximately 75-80% and increase throughout the sets. The goal is to find a 1 rep max for the day and possibly setting a new PR. Then we will attempt a 1,000m row with the goal being to hold onto your 500m pace throughout the 1,000 meters. Focus on good technique and breathing during the row to allow yourself a solid effort.
WARMUP
Mobility
Banded hip flexor stretch - 1 min per side
Banded lat stretch - 1 min per side
Banded tricep stretch - 1 min per side
2 min Row
1 Round empty barbell cycle - 5 reps of each
Good mornings
Back squats
Elbow rotations
Front squats w/5 second pause - elbows high, chest up, braced core
Then over 5 sets every 90s
5 Front squats w/ light weight
4 Front squats w/light to moderate weight
3 Front squats w/ moderate weight
2 Front squats w/ moderate to heavy weight
1 Front squat w/ 70-75% of estimated 1RM for the day
WOD
20 Minutes to find:
Front Squat
Then,
1,000m row for time
COOL DOWN
Pigeon stretch
Couch stretch
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