July 14, 2017


Front Squat

Today we’re working up to a strong effort 3 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.  Feel free to choose one weight and work there for all 5 sets rather than adding weight as you go.


AMRAP in 10 Minutes

5-10-15-20-25… Kettlebell Swings 32/24kg*
*200M Run after each set

Workout Notes: Today’s workout features kettlebell swings and running. At the beginning of the workout you will feel like you are doing quite a bit of running.  Try to keep your pace up on the runs while you are feeling fresh during the first couple rounds.  As the kettlebell swing reps build your runs will become a short time for recovery during large sets of swings.  Because this is an AMRAP and the rep count starts out low, today would be a great opportunity to bump up your kettelbell weight if you’ve been thinking about moving up.  As always make sure you are able to swing your kettlebell safely and with good form under fatigue.

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