Strength
Front squat
3 x 5, tempo as 33×1
Workout
4 RFT
10 Box jumps (30/24)
20 Unbroken KB Swings (70/53)
**Continuing with our tempo work, which you see today with the front squats. Lots of focus on body position – upright posture, high elbows/front rack – which starts with a strong brace when you unrack the bar. This brace is necessary to help hold this position during the 3 second descent, hold at the bottom of the squat, and rise up out of it.
The workout changes the down/up squat movement to a forward/back hip hinge with both the box jump and kettlebell swing. Challenging you to jump higher and hold onto the bell longer with ‘unbroken’ as part of the movement prescription. Doing the weight is just one part of the ‘Rx’, and completing the workout as written is the other part.