A) Front squats:
5x 3
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B) 2 Rounds:
20 Banded dead bugs
10 Turkish sit ups
6 e.a Single db/kb Z press
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C) EMOM 16mins:
Min1- 12 Heavy alt front rack lunges
Min2- T2b L1=6 – L2=12 – L3=18
Min3- 4 Front squats + 4 shoulder to overhead
Min4 – Cal row L1=9/6 – L2=12/9 – L3=15/12
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Notes:
Part A – 3rd week of front squats but now we move to the racks so we aren’t held back by the clean.
Try to remember what weight you started with over the last couple weeks and aim to start heavier than that.
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Part B – Some good old core work here with some pressing that uses your core a lot for bracing and balance.
Making sure during the banded dead bugs that you keep the shoulder blades off the ground just like a hollow body and also have a little pause as 1 leg is straight as when both legs are bent together so we aren’t just cycling through.
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Part C – For this EMOM there is no set weight, as long as the weight is challenging, unbroken and the rep scheme is completed within the minute. You will be using the same bar/weight for the squat clean and shoulder to overhead, again this is to be unbroken.
For the T2b choose a level/movement that when fresh you could get that level done within 2 sets max.
And for the row you should be getting this done within 40 – 50 sec.
