Getting Technical 031609 M

Warm up with 2 x light barbell complex

45 / 65 or 65 / 85

Then:

1) Work up to 1RM Front Squat - REMEMBER: Form first, before load, before intensity

Then:

2) 4 rounds of:

- 4 reps Front Squat @ 75% 1RM
- 8 pushups
- 12 lunges (2ct) @ 2 x dumbbells = 25% of F. Squat 1RM
(ie 1RM F. Squat = 235 x .25 = 58.75lbs = 2 x 30lb db's)
- 16 pushpress @ 2 x dumbbells = same weight as lunges

Then:

3) Cool down with team tire flip + jump in / out with 25lb dball and slam x2

- each player does 10 "reps"

Post your current bodyweight and 1RM Front Squat to Comments along with your current "Relative Strength" % for Front Squats. For example if you weigh 205lbs, had a 1RM Front Squat of 235, then your number would be 1.15% of bodyweight (205 x 1.15 = 235).