Friday Group Strength and Conditioning g

The front squat version of last week’s back squat session. Same principle applies and we’ll alternate between the two squat types about every four sessions for the next few weeks according to how people respond. We’ll try a simple 5 and 20 rep volume program that spans the spectrum from strength development to rehab. We’ll alternate between front and back squat for about 12 weeks. If you miss one or more weeks, don’t worry. This will be a safe cycle to jump in on at any point in your development.

Remember that here the upper and lower back take care of each other. So posture is key. For some it may require shoulder and forearm mobility. Which is why we work the whole body, even for squats.

Warm up

-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can

-10 side to side squat

-10 deep lunges

-10 pike squat

-10 reverse lunge crossover step

-10 twisting squat*

-10 jumping deck squat or single leg deck squat

-10 goblet squat

-10 weighted cossack squat

-10 jump lunges

-10 squat to one leg extensions

-10 bottom-up pistols


* for twisting squat, use soft mat and go barefoot. Use hands for assistance if needed. If you can’t get out of the bottom then focus on controlling the lowering phase



WOD :Front squat

-work up to a 5 rep max tempo squat (3s down 3s in the bottom)

-work up to 5 rep max pause squat (3 s in the bottom)

-work up to 5 rep max squat (blast out of the bottom)

-20 reps (one set) at 60-65% of 5 rep max.

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