Category: SandDeck

The front squat is a foundational movement in unstable load/odd object functional training.  When performing the front squat, keep these point of performance in mind (use them like a checklist): Send your hips back and down Keep your chest up and elbows high Descend until the hip crease is below the plane of the knees…

Complete the King of Spades workout, then: 3-3-3-3-3 Power Clean @ 90% of 1RM Post time and sandbag weight to comments

Complete the Queen of Spades workout, then: Every third minute for 21 minutes, 1 Deadlift @ 90%+ of 1RM Post rounds + reps and sandbag weight to comments

Complete the Jack of Spades workout, then: 1-1-1-1-1-1-1 Front Squat @ 95% of 1RM Post time and sandbag weight to comments

Complete the 10 of Spades workout, then: 5-5-5-5-5 Shoulder Press @ 80% of 1RM 3-3-3-3-3 Push Press @ 85% of 1RM 1-1-1-1-1 Push Jerk @ 90%+ of 1RM Post time and sandbag weight to comments

Complete the 9 of Spades workout, then: 10-10-10-10 Single Leg Deadlift (5 each Leg) Post time and sandbag weight to comments

Complete the 8 of Spades workout, then: Every even minute for 10 minutes: 3 Squat Clean @ 85% of 1RM Post rounds and reps and sandbag weight to comments

Complete the 7 of Spades workout, then: 1-1-1-1-1-1-1 Push Jerk @ 90%+ of 1RM Post time and sandbag weight to comments

Complete the 6 of Spades workout, then: 3-3-3-3-3 Deadlift @ 85% of 1RM Post time and sandbag weight to comments

Complete the 5 of Spades workout, then: 3-3-3-3-3 Back Squat @ 85% of 1RM Post rounds and reps and sandbag weight to comments