Kicking off the week with some considerable time under tension. You need to maximize your control and awareness in the Front Squat by holding a :03 descent, :01 pause at bottom, :01 stand, and :01 between reps. The most attention should be paid to the quality of the Front Rack position through the :03 descent…as the pace of the squat slows, do not allow the elbows to drop. Keep the head, torso, and elbows up during the squat. Make sure to establish the rack position and where the barbell needs to sit on the body for the optimal level of support.
In the workout, we have a brutal combination of movements. This workout should be tough from minute number one and does not relent. Your goal is to work with a weight that is uncomfortable for both movements but allows you to cycle without long breaks. Goal repetitions for the Front Squat are around 10 reps before needing a break and 3-5 reps for the Devil’s Press before needing a break. The pace on the Devil’s Press will slow due to fatigue from the FS and the lower cycle time but we do not want you to “take that minute off”…push through and then get right to the rower. Use the row as a gut check and a minute to cool things off for those that might need it.
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 — :50 Row (increasing pace each interval)
MIN 2 — :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top)
1:00 of Wrist Stretching / Forearm Opening
Front Squat (5×3)
Tempo Front Squat (3111)
*Use the same weight across to match the tempo exactly.
(Score is Weight)
Metcon (AMRAP – Reps)
1:00 – Max DB Front Squat (50/35)|(35/20)
1:00 – Max DB Devil’s Press
1:00 – Max Cal Row
-Rest 1:00 b/t Sets-
(Score is Reps)