Strength
Front squat
Heavy 3
Workout
4 RFT
20 Wall ball (unbroken) – 20/14*
100m DB Farmer’s carry – 50/35
10 Pistols (5/5)
**First off, please read the post on Facebook about our new NO DROP policy.
Closing out the work week the same way we started it – with wall balls. 😉
But first we have some front squats. Heavy set of 3 reps, so make sure we’re doing some front rack/lat mobility so we can get those elbows up nice and high. Brace, brace, brace! Tight midsection will help keep you upright, too. And ankle mobility! Oh man! So many things to work on. Triage your issues, and get in early to spend a little time on each part… than you’re ready to squat.
We got in some gymnastics work yesterday with handstand push ups, now we’re upping the ante with some pistols — aka pistol squats, aka single leg squats. Plenty of ways to modify this movement as you probably learned with the handstand push ups, that also include using a box. You can sit you butt down to a box – shorten the angle between you and the ground – or stand on a box and touch your heel to the ground. These are just a couple of ways that we’ve found to be effective for our members. Work with your coach to find out what’s best for you.