Front squat 4 x 3 reps @ 80% 1RM
Followed by ten rounds for time:
20 Jumping lunges
15 Push-ups
10 Toes to bar
Post time to comments.
Yeah I don't know, I pretty sure my lungs would not agree with that idea.
Front squat… back squat – what's the difference other than the placement of the bar on the shoulders? Plenty! First, we have to address the grip. When unracking the bar from the squat stands, you must first have an open hand grip on the bar, ideally just outside shoulder width. I say ideally because often times, an athletes flexibility will not allow the elbows to rotate into a high enough position so the shoulders can cradle the load securely. If this is the case, find a width that allows your upper arm (your humerus) to rotate through to a position perpendicular to the body (forming a 90 degree angle).
More importantly, the front squat must be completed with a near vertical torso, whereas the back squat does not. This is essential to keeping the bar racked on the shoulders without having to drive the bar in position with the arms. When performing front squats with heavy loads for any volume at all, this upright position becomes critical and very difficult to maintain. When finishing a particularly difficult set, you'll find your chest dropping and the racked position on the shoulders failing. Counteract this by maintaining a positive pressure in the thoracic cavity and abdominal cavity and by driving the elbows up throughout the movement. This will assist in keeping all your vertebrae stacked right on top of each other – right where we want them.
