Honestly, what Thursday isn’t a good Thursday to do some heavy @$$ front squats?
If the pattern seems somewhat familiar, it should, as it was only two weeks ago when we worked front squats for reps of 10-8-6-4-2 (“THE BRUNT OF KEEPING IT UP FRONT“). This should have given everyone a good idea of where they should be starting for this Thursday’s front squat sets. The set of 4 from the last workout is a good place to start.
Yes, basically that means going for 5 reps at a weight you previously only did for 4 reps. Really, it’s not that much of an increase (1 rep), especially when you consider that this time around, your body is relatively fresh, having not just undergone 24 additional-reps of front squats prior.
Please note that your coaches really enjoyed watching everyone lifting, including being witness to some awesome PR’s. It’s almost as though people have been doing some serious squatting recently. Dunno, maybe it’s just our imagination.
Weights for the KB swings were up to the individual, but swings were RX’d as overhead (American). The Bear Crawl was roughly 105′ total, but was made up of three 35′ segments, requiring that people jog from the far side of the gym back to their KBs for the next round (and to finish the workout). A simple, and short blast to finish things off.
Good luck to everyone travelling to Baltimore for the Occupy Strength competition this weekend. For those of you sticking around, read on for an announcement regarding our 9am Sunday Elements class.
Recently, Elements has taken a different tack on things, deviating from the original 3 class rotation we had in place. Some of this has been as a result of the We’re now going back to our original rotation, but with a twist. While we still concentrate on the same goals set out for the classes, we are going to start working in some new movements to help achieve these goals. For example, this Sunday’s class will focus on the snatch, but we’ll begin with OHS and then progress into light weight snatch balances to as our chosen method of improving the snatch.
In short, this Sunday’s Elements class will be OHS and Snatch Balances.
We’ll continue to post our up-coming Elements curriculum with every Thursday/Friday blog-post. Please note, however, that while we are introducing some changes to the basics of the programming, two very important pieces will remain the same: