Note:  Due to personnel shortages, we may not have a coach available for most of this week.

S/S/S:

Front Squat

5×5

Increase weight each set

Video courtesy of Rogue Fitness.  Matt Chan hitting the finer points of  Front Squat.  This begins out next 6 week cycle of movements.  Front Squats: keep elbows high.  Jumps should be based on feel.  Even if it is only a 2.5 pound jump, progress per set.

WOD:

5 Rounds

4 Push Press (205/135)

3 Pistols (per leg)

2 False grip pull ups

Video courtesy of Gymnastics WOD.  Building up a strong false grip is important for all kinds of work on the rings. In this video, Carl Paoli explains how you can build up stronger wrists and forearms even before you get on to the rings to practice your false grip, just with a couple of simple drills on the bar.

Scaling Options:

Push Press – 185/120, 165/110, 135/95

Pistols – to box or banded

False grip pull up-5 sec false grip hold at bottom of pull up

X-tra:

Using  Front Squat weight  add 90/50 #,

(Heavy, Heavy, more then you can front squat)

3 Rounds:

60 Second Front Rack Hold

60 Second Rest

Don’t step out of the rack in the Front Rack Holds. Simply come under the bar in Front Rack and stand up with the weight so it is not touching the J-hooks. While in the Front rack, try to point elbows as high as possible. The added load works to help increase flexibility, meaning a better front rack in FS and Cleans, etc….