WOD
 | Sat, Apr 11 |  |
 | Gymversary: Joe S(3) |
| Barbell Conditioning 20260411 | Front Squat Max |
Barbell Conditioning 20260411(Check In) Warm up: 200m walk 2 rounds -25 jumping jacks -12 air squats -10 alternating reverse lunges -10 PVC pass-throughs -6 inchworms Mobility Focus: -1 min couch stretch each side -1 min ankle rocks -1 min front rack stretch (PVC or bar in rig) Empty Bar Flow: -8 front squats -6 front rack lunges (each leg) -5 tempo front squats (3 sec down + pause) -5 strict press Build FS: -5 reps @ light -3 reps @ moderate -2 reps @ moderate-heavy Strength – Front Squat 1RM (25 min) -Build to a Heavy Single Suggested Ramp: 1 @ 70% 1 @ 80% 1 @ 85% 1 @ 90% 1 @ 93–95% 1–2 attempts to hit a PR WOD: “Front Rack Fatigue” 15-Min AMRAP: -12 Front Squats (115/75) -10 Toes-to-Bar -200m Run Stimulus: Front squats: 1–2 sets every round T2B: controlled fatigue (5–5 or better) Run: moderate pace, should feel like recovery but accumulates Accessory: 3 Rounds (not for time): -10–12 DB Bulgarian Split Squats (each leg) -15–20 AbMat sit-ups or GHD -40 sec plank hold
|
Squats
|
|
