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
• Knees track over the toes
• Drive through your heels, ascend back to your starting position
• Knees and hips are fully locked and open at the top to finish rep

 

Complete the King of Spades workout, then:

3-3-3-3-3 Power Clean @ 90% of 1RM

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Complete the Queen of Spades workout, then:

Every third minute for 21 minutes, 1 Deadlift @ 90%+ of 1RM

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Complete the Jack of Spades workout, then:

1-1-1-1-1-1-1 Front Squat @ 95% of 1RM

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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

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Complete the 9 of Spades workout, then:

10-10-10-10 Single Leg Deadlift (5 each Leg)

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Complete the 8 of Spades workout, then:

Every even minute for 10 minutes: 3 Squat Clean @ 85% of 1RM

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Complete the 7 of Spades workout, then:

1-1-1-1-1-1-1 Push Jerk @ 90%+ of 1RM

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Complete the 6 of Spades workout, then:

3-3-3-3-3 Deadlift @ 85% of 1RM

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Complete the 5 of Spades workout, then:

3-3-3-3-3 Back Squat @ 85% of 1RM

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