Strength
Front squat
Heavy 2
Workout
12 min AMRAP
100m Waiter’s walk (1-53/35)
15 burpees
20 Amer KB swings – 53/35
**Starting off the week on a good note with some heavy front squats. Notice that it’s for a heavy 2. Not sure how hard it should be? I like to use this self assessment when going for a double..
*internal monologue after the first rep* – ‘that was tough, but I’m sure I have another one in me.. but just barely’
*internal monologue after the second rep* – ‘that was ugly but I made it so I shall stop now’.
Pretty simple.
The workout has you doing a couple weighted movements – static hold and swings – paired nicely with burpees. But burpees pair nicely with everything, right? I like this combination of weighted carries (50m out-switch-50m back), body weight movement, followed up by KB swings, which also uses hip extension to propel weight overhead and not just to get up from the ground. Give it a go and let me know what you think.