Alternative Athletics: Front Squats

WARM-UP
1 set:
1:30 row (easy)
10 push-ups to down dog
10 box step-ups
10 alternating reverse lunges

1 set:
:45 row (easy)
:45 row (moderate)
20 air squats
10 inchworms + push-up

1 set:
:30 row (easy)
1:00 row (hard)
3 wall walks
10 box jump-overs
10 single-leg squats

NOTES

• Progress through the rowing and other exercises at a steady pace. Rest as needed between sets.
• Increase the intensity, and the duration of that intensity, on the rower with each set.

RX / Intermediate / Beginner
For load:
3 sets:
Every 3:00
1 Front Squat

3 sets:
Every 2:00
2 front squats

3 sets:
Every 1:00
3 front squat

Post-workout:
1 set:
400-m front rack walk (65/95 lb)

Stimulus & Goals

• Lift as heavy as possible for 1, 2, and 3 reps respectively.
• Start with a heavy load and decrease the load as the reps increase.
• Plan to use roughly 85%+ of your best single for the first three sets. 80%+ for the middle three sets. 70%+ for the last three sets
• Lift at minutes 0, 3, and 6 for the singles, minutes 9, 11, and 13 for the doubles, and minutes 15, 15, and 17 for the triples.

Strategy

• Option 1: Try to hold the heaviest possible load for each rep scheme. This will likely be the hardest for the 3s.
• Option 2: Make small jumps in load across each set, then reduce load as the reps increase. Aim to finish the final set of the 2s at the lightest/first set for the 1s. Similarly, finish the final set of 3s at the lightest/first set of the 2s.

Competition: 80 min

Warm up: 15 min
See Above

Workout 1: 15 min
EMOM 12:
Min. 1 | :30 Wall Walk
Min. 2 | :30 Box Jump Over (20/24 in)
Min. 3 | :30 Pistol

Stimulus & Goals

• Constantly moving for the entire :30 interval.
• 2-5+ wall walks
• 10-15+ box jump overs
• 8-16+ single-leg squats

Strategy

• You get four opportunities with each exercise. Go into each interval trying to get as many reps or more as the last.
• Choose scaling options or variations of each movement that allow you to practice the most challenging version of that movement given your capacity.

Workout 2: 20 min
Today’s Rx

Workout 3: 10 min
AMRAP:
Push Press
– Use 70% of 1-rep max.

NOTES

• This is the fourth week in our third cycle. The goal is to test how well focusing on speed at submaximal loads contributes to our capacity to push press for reps at a moderate load,
• Base the percentages on a recent 1-rep max.
• Treat this like your only 3-minutes of fitness for the day and don’t hold back!
• Take the bar from the floor.
• Aim for 5+ reps every :30-:40 at a minimum.

Workout 4: 15 min
3 sets for load:
20 Dumbbell Deadlift
– Rest :30
8 Bulgarian split squats / leg
– Rest as needed between sets

NOTES

• Perform 20 DLS with a pair of DBs as fast as possible. Rest :30, then perform the split squats with one or two DBs held at the hang

Stretching: 5 min
2 sets:
:30 Standing Quad Stretch / side
:30 quad foam roll / side