Front squat strength progression session 1

Strength

Gymnastics

Starting with some front rack mobility and a good warm up. We then hit a 5x5 front squat for the day. Finishing with a gymnastics metcon

Reminders:

Make sure you take the time to be thorough on the warm up.
Get the front rack fully warmed up and work on the strict pull up.
Dont sacrifice good movement for more weight on the squat.
Use the most deficit you can on the strict HSPU.
Pick the correct exercises and reps on part 3.

Exercise Guide

WARM UP

1A.) PVC pipe

20 sec hold in the front rack stretch (look up on google.)

10 strict press (emphasis on full lockout and high elows)

10 front rack sots press

20 sec handstand hold

10 scap pull ups + 1-5 strict chest to bar / pull ups

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B.) 10m KB single arm front rack hold walk (each arm) @20/16/12

10 KB reverse lunge

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C.) 12/9 cal any bike

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3 rounds for quality

E2MOM 10

5 rep Front squat for the day + 3-5 strict HSPU

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AMRAP 15

3 squat cleans @70% of 1RM

3 ring muscle ups / 5 chest to rings

50ft (15m) Handstand walk

3 power jerk @same weight take the weight from the floor

How to's

Exercise Guide

Front squat

Holding the barbell in the front rack position with high elbows and the bar resting on your front deltoids. Then going down into a full squat to depth keeping the high elbows throughout and standing up to the starting position with your hips back into the extended position for 1 rep completed.

Power jerk

Setup with the bar at chest height. Rotate the elbows around the bar and maintain a front rack position as you unrack the bar and take two steps back. Dip slightly at the knees and then explode straight up as you press the bar overhead. As the bar is still moving overhead, drop underneath and catch the bar in a quarter squat position.

ring muscle ups

A ring muscle-up is an advanced bodyweight exercise performed on gymnastic rings. The exercise consists of three parts: a ring pull-up, a muscle-up transition, and a ring dip.

Squat cleans

Using a narrow grip you will push the bar up using you legs before shrugging the weight up to you belly Button and the dropping under the weight catching the bar with high elbows in the front rack position in a full squat.

strict HSPU

Is performed in an handstand position against the wall, go down to the floor or pad where your head touches and push back up using only your arms.

Handstand walk

Walk on your hands keeping your arms locked out.

Chest to ring

Hanging on the rings push into your shoulders and keep your hips behind your body on the way back through on the kip you will pull up keeping your hands closer togther on the waay up and pull them into your chest. Tuck your knees up and on the way down stay in the hollow position driving back into your shoulders and repeating the movement again.

Handstand hold

Kick up onto the wall and hold a handstand with your arms in full lockout and your head in a neutral position creating a straight line with your body.

Scap pull ups

Hanging on the rig (bar) directly under the bar in a straight line. Drop your full body with no tension in your upper body and just hanging there. Then tense from your lats and upper back keeping your arms fully in the locked out position the release the tension for 1 rep completed.

Close Guide

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