5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 70% 1 RM Front Squat
5 Front Squats @ 70% 1 RM Front Squat
5 Front Squats @ 70-75% 1 RM Front Squat
*:20 hold at 4in quarter squa)
1. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
1:00 Row (moderate)
10 Single Arm Suitcase Deadlift (each arm, moderate)
:20 Wall Facing Handstand Hold
-Then-
Warm Up to Deadlift weight w/1 Wall Facing Strict Handstand Push Up after each set.
2. Workout Prep
1 set (at workout pace):
2 Deadlifts (at workout weight)
2 Wall Facing Strict Handstand Push Up
2 sets:
5-4-3-2-1
Deadlifts (275/185)
Wall Facing Strict Handstand Push Up
-rest 3 minutes b/t sets-
Time Cap 3 Min per Set
2-3 minute Alternating Calf Stretch
2 minute Ankle Dorsiflexion Stretch (each side)
Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Front Squat Skill Transfer Exercises
3x No Hands Front Squat
3x Front Squat
3x Pause Front Squat
3x 1 + ¼ Front Squat
3x In the Hole Front Squat
3x :10 Eccentric Squat