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Front Squat

Build to Heavy Single

"Funny Bone"

Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)


·         Front squat focused two part workout.

·         Going heavy on the Front Squat in our strength portion, but not 1RM.


·         Should be able to complete 21+ reps unbroken when fresh on both The Front Squat and Kettlebell Swings when fresh.

·         Within the workout, looking for these to be completed in 1-2 sets.


·         No need to stand to full extension on box jump overs.

·         With two part workouts, teaching time is reduced a little bit. Hit the big pointers during teaching and further correct front squats during strength portion.


You’ll often see the strength pieces we do listed as “Heavy” and not “1RM, 5RM..etc”. 1RM takes into account past personal bests and is an all out effort. When we 1RM, there is the tendency to throw form out of the window and put more effort into the lift than the conditioning piece. When we go “heavy” there is still a high priority on moving well. Heavy also means it is relative for the day and not related to all time bests. Not going to max effort here allows athletes to have something left in the tank for the conditioning piece. This very well may still be a PR opportunity for athletes if they are feeling good and moving well, but that isn’t necessarily always the case.