Today is a heavy day. We're working our front squat, one half of the thruster, with the goal of increasing our 3 rep max thruster in 2 weeks. We worked the other half, the push press, last week.
Heavy squats (and deadlifts) are great for developing overall power and strength. Front squats, in particular, are terrific for core strengthening. Don't be surprised if your abs are wickedly sore Wednesday and Thursday.
Heavy days elicit a strong neuroendocrine response. Your body will produce and release human growth hormone for the next few days. This hormone release will make you feel really good and help you fight off any colds or sickness.
Front squats are a challenge for many of us because of the upright torso demand and the necessity for a good and stable front rack position. If you know you have limited wrist and shoulder mobility, spend some extra time before you get to class working on your issues.
Really focus on staying tight in the bottom of your squat and driving up with a big chest and high elbows. As you descend, focus on keeping your weight centered or slightly into your heels. That weight will want to pull you forward. Don't let it!
Front Squat 5-5-3-3-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
Optional Cash Out
5 min AMRAP
3 Front Squat @ 50% of today's 1RM
20 lateral barbell jumps
Are you joining us for our Night of the Living Deadlifts Halloween Costume Party this Saturday at 6pm?
Dec 5-9 - Podium Week
Dec 5 - FREE AED Training
Dec 9 - Bring a Friend Day
Dec 17 - Reindeer Games Holiday Potluck Party
Dec 23 - 6, 9 and Noon classes only
Dec 24-26 Gym is Closed
Jan 2 - Gym in Closed
Jan 13 - Feb 3 Row'd Royalty
Feb 17 - March 3 - THE OPEN
March 6-11 - Femme Fatale Week
Record your WOD on Beyond the Whiteboard.
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