3.16.2016

3/17/2016
FRONT SQUAT PR!!!!!!!!!!!
Tomorrow we will look to establish our 1 rep max front squat PR. Now there are some things we must pay tribute to before we unrack that bar and give it hell!
1. Weight must remain on the heels!
----In order for that to happen the hamstrings and glutes have to be nice and loose!!!
2. Elbows must remain up in order to keep that sound front rack position with the barbell sitting on the anterior shoulders!!!
----Elbows up will find its hardest battle coming out of the bottom of the squat, train yourself to drive those elbows up hard especially during the drive out of the bottom of the squat!
3. Midline stabilization
---The core has to be solid! Take that deep breath in and suck that belly button to your spine!!! If we loose our core then we loose neutral spine and can potentially invite the risk for injury by now driving hard using the lower back!
4. Scream your butt off! Its a one rep max! Its not going to be easy. Pay sound attention to the mechanics as mentioned above and especially to your coaches, but give it HELL!!!! with everything you got! Once you establish your new PR you will be able to use this weight for future progression!!
Following the Front Squat PR we have a time trial metcon for tomorrow!
3 timed rounds with rest at the end of each
at 3,2,1, GO!
Row 250 M
8 Barbell Thrusters (95/65)
7 Box Jump overs (30/24)
8 Sumo Deadlift to High Pull (SDHP) (95/65)
1 rope climb
*You will complete this assembly line as fast as possible and then look to hit a rest of 3 minutes before you do battle again!
3 attempts to get the fastest time! Log your fastest time on wodify but use the comments section to post your other two times as well!
We will revisit this workout again!!!!
See you all at the Box!!!
Post all scores/times/reps/loads/modifications to comments.

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