Wednesday, July 5th
30/20/30-front rack instead of overhead squats
Tempo Front Squat 5×2 at 80%, 3 second descent, 2 second pause below parallel, explosive ascent
Skill work chest to bar pull ups
6 min AMRAP
6 Front Squats 185/125
6 Chest to Bar Pull Ups
Rest 3 min
6 min AMRAP
6 Front Squats
6 Ring Dips
Roll quads then couch stretch
There is a premium on quality of movement. The pauses help train the weak point in the squat. This will develop both glute and core strength which will carry over to all your lifts. It will also improve stability at end range of motion and reinforce good movement for the wod. The wod should be scaled for unbroken reps. It should feel like Fran. We are maxing out the glycolytic pathway.