Warm-Up:

1. Dynamic Stretching: Focus on hips, quads, hamstrings, and ankles.

2. Bodyweight Squats: 2 sets of 10-15 reps.

3. Front Squat Warm-Up Sets:

– Set 1: 10 reps with the empty bar

– Set 2: 8 reps at 40% of your working weight

– Set 3: 6 reps at 60% of your working weight

Working Sets:

Front Squat:

1. Set 1: 6 reps at 50-60% of your 1RM, with a 3-second descent, 1-second pause at the bottom, explosive ascent, and a 1-second break between reps.

2. Set 2: 6 reps at the same weight and tempo.

3. Set 3: 6 reps at the same weight and tempo.

4. Set 4: 6 reps at the same weight and tempo.

Metcon:

AMRAP 12:

10 Box Jumps

10 Burpees

10 Kettlebell Swings 53/35

500m Row or 400m Run

Cool Down:

1. Light Stretching: Focus on quads, hamstrings, and lower back.

2. Foam Rolling: Spend time on tight areas to aid recovery.

Some Coaching Tips:

Key Points to Consider:

– Focus on Control: Maintain control during the 3-second descent and the 1-second pause.

– Explosive Ascent: Drive up as explosively as possible during the concentric phase.

– Form and Breathing: Keep your chest up, elbows high, and core engaged. Inhale on the way down, hold during the pause, and exhale explosively as you ascend.

– Brief Rest Between Reps: Take a brief 1-second pause at the top before starting the next rep to reset and maintain focus.

Early Birds: The Worm-Eater Warm-Up

Mobility and Activation:

1. Foam Rolling (5-7 minutes)

– Focus on quads, hamstrings, glutes, calves, and upper back.

– Spend about 30 seconds to 1 minute on each muscle group.

2. Hip Flexor Stretch (2 minutes):

– Perform a hip flexor stretch on each side for 1 minute.

– Ensure you engage your glutes to enhance the stretch.

3. Thoracic Spine Mobilization (2 minutes):

– Use a foam roller to perform thoracic spine extensions.

– Lie on the foam roller placed horizontally under your upper back and gently arch over it, performing 10-15 repetitions.

Dynamic Stretches:

4. Leg Swings (1-2 minutes)

– Forward and backward leg swings: 15 swings per leg.

– Side-to-side leg swings: 15 swings per leg.

5. World’s Greatest Stretch (2 minutes):

– Perform 5 reps per side.

– Step into a deep lunge, place the opposite hand on the floor, rotate your torso, and reach the other hand towards the ceiling.

6. Lateral Lunges (1 minute):

– Perform 10 reps per side.

– Step out to the side, keeping the opposite leg straight, and push your hips back.

Activation Exercises:

7. Glute Bridges (2 minutes)

– Perform 2 sets of 15 reps.

– Squeeze your glutes at the top and hold for 2 seconds.

8. Goblet Squats (2 minutes)

– Perform 2 sets of 10 reps with a light kettlebell or dumbbell.

– Focus on keeping an upright torso and engaging your core.