WARM UP – MOBILITY
** Grab a red band, setup a barbell in a rack **
5-7 mins Pre-squat hip openers (hip rotations, windshield wipers, thoracic openers, lunge stretch etc.)
Core activation, banded glute warmups
BB hip thrusts, BB front squats
—-
6-7 mins to warmup front squats
WOD A
FRONT SQUAT X 3
E2MOM x 10 sets (20 mins)
3 Front squats
-70-75% across, or ~5% heavier than the 9×4 on Nov 12th
-The goal is to keep the same weight across, not build each set. Reps should be challenging but allow for perfect position. Work on consistency!
-1RM and 4 rep from 2 weeks ago measure added for reference
FRONT SQUAT
FRONT SQUAT X 4
WOD B
3 Super sets:
8-10 Side lunges /side
12-15 BB hip thrusts (shoulders on bench)
-rest 60-90 secs –
—-
-Hold DB(s) or KB(s) in goblet position (or front rack if using 2 weights) for side lunges
-Add weight to BB for hip thrusts, use a mat between hips and bar as needed
ACCESSORY
3 Super sets:
12-15 Sumo stance BB good mornings
12-15 Banded side steps each way
-rest 60-90 secs –
