Tom working hard to improve his front squat!
*4 x 5 reps. Make it more challenging each set.
3 rounds of:
10-m duck walk
10 banded good mornings (with front rack)
10-m broad jumps
Position over weight! When lifting heavy for multiple reps on a front squat, it’s very hard to maintain position. Your front rack, midline and spinal erectors will be working hard to keep you upright. Don’t add on more weight if you can’t hold good position for all 5 reps.
Every 2 minutes for 5 rounds of:
12 chest-to-bar pull-ups
24 air squats
5, 10, 15-m shuttle sprint
Wheelbarrow walk 3 x 10m (each, with a partner)