Warm up / Preparation:
- Run 600m
- Complete the following in the remaining 200m:
- 10 x A-skip and 10 x C-skip
- 10 Frankenstein march
- 10 squat hops
- 10m grapevine in each direction
- 3 inchworm push ups and shoulder ROM
- Triplet to be done inside: 5 OH squats (body bar) – 10 push press (body bar) – 10 split squats with body bar on shoulders (demo provided)
- Stretch, bands, rollers, etc as required
Strength Component: Strict press
- Warm up set of 10-12 reps at a relatively easy resistance
- 3 sets: 10 – 8 – 5 with increasing resistance, provided you can complete ALL REPS in each set
- After each set: 3 pull ups – 5 pendlay row
Workout;
Complete 3-5 rounds, try to challenge yourself
- 10 sit ups
- 10 inverted rows (Leibert or Olympic bar… scale to Pendlay rows)
- 5 front squats (135/100 maxes)
- run 200m
Core strength:
- 10 hollow rocks – 1 min plank – 10 hollow rocks – 20 sit ups
To be honest, I really hate front squat. I find it is just a more difficult version of back squat, while doing the same things for your body. I find it is quite hard to keep your balance with front squat.
The only thing that front squat would help you with is your back squat. It would help you lift heavier weight, as well as helping your balance.
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