14 September 2015 Front Squat

Warm Up:

15 -25 yard down and back

• Jog
• High Knees
• Heel Kicks
• Lateral Shuffle
• Carioca
• Back Pedal
• Lunge & Twist

10 Count Each Side

• Neck Roll
• Windmill
• Pec Swings
• Cross Arm Stretch
• Tricep Stretch
• Calf Stretch
• Hip Flexor Stretch
• Butterfly Stretch
• Hamstring Stretch
• Centerfolds (Low Back Stretch)
• Piriformis
• Quadriceps

3X Barbell Complex

BARBELL COMPLEX – 6 REPS OF EACH

1. Dead Lift (DL)
2. Bent over Row
3. Hang Power Clean
4. Front Squat
5. Push Press
6. Back Squat
7. Push up

Grab the barbell, sprint through…don’t put the bar down till the pushups. Typically you will do 4 rounds of this complex and load the bar progressively through each. If you are working on Working Load Strength then use (85#, 95#, 105#, 115#) as a start point and go higher or lower in weight depending on your goals and overall level of fitness.

Work up to 3-5RM Front Squat

Mr. Joshua

5 Rounds For Time

• Run 400 meters
• 30X Glute Ham Sit Ups
• 15X 250# Deadlift