WARM UP – MOBILITY
** Grab a red band, setup a barbell in a rack **
5-7 mins: Dynamic joint rotations, pre-squat hip openers, thoracic rotations
Banded glute steps, Core/back activations, Banded front rack stretch
Review front squat technique / warm-up reps w/ empty barbell
WOD A
FRONT SQUAT
25 mins to establish a 1RM front squat
Start light and build by feel or follow this rep scheme.
8-10 reps @ 40-50%
6-8 reps @ 50-60
4-5 reps @ 65-70
2 x 2-3 reps @ 70-80
4-5 x 1 rep (85, 90, 95, 100, 100+)
Rest as needed between sets, but start with a bit less rest and increase as the weight gets heavy.
Aim to rest 2-3 mins between heavy singles so you want at least 12 mins for singles.
WOD B
In remaining class time complete 3 sets of:
6-8/leg Barbell back rack Bulgarian split squats @3,1,X,1 (keep these relatively light, focus on ROM and tempo)
- rest 20-30s
15-20 Goblet (or Double KB front rack) Cyclist squats (narrow stance, elevated heels) - rest 20-30s
45-60s weighted plank hold - rest 90s-2m between sets
ACCESSORY
TABATA SIT-UPS
Score = lowest round
