October 23, 2015


Front Squat 2-2-2-2-2

Work up to a strong effort 2 rep Front Squat.  Start light and in increase the weight for each set. Remember to keep your torso upright and elbows up and forward during the entire range of motion.  Practice pressing your knees out so they track over your feet.



AMRAP in 8 Minutes

10 Pull-Ups
10 Push-Ups

Rest 4 Minutes then

AMRAP in 8 Minutes

10 Alternating Pistols
10 Push-Ups

Workout notes: The format of this workout might be something that is a little unfamiliar to you. You have two time priority workouts with a total of 16 minutes work and 4 minutes rest between AMRAPs. BOTH workouts contain push-ups but we swap out pull-ups for one legged squats on the second round. The pistol is always difficult so find a scaling option that gets you working in the direction of completing the movement to the full range of motion. Using a box or other object to scale is a great idea.

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