Front Squat Demo

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


10 of Spades

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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8 of Spades

Complete the 8 of Spades workout, then:

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

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