Squat Challenge - Week 4 (27-31 May)

Pressed for time this weekend, here are the big pieces for Week 4 of the Squat Challenge.  Want to get it out there early so you can plan ahead, will update with some details soon.  Squat Trifecta Total is scheduled for next Tuesday!

Strength and Conditioning.  Looking to switch it up and work in some high rep and speed strength workouts.  Two goals this week, recommend getting one in Wednesday around the main WOD (G focus) and the other in a separate session if possible.

 1.  Front Squat 2 x 20
  • 1st set: at (50% of 1RM)
  • 2nd set: recover fully, adjust weight and shoot for 20RM (unbroken)
2.  15 min EMOM: 5 x 3 at 50% of each 1RM (OHS / FS / BS).
  • Focus on hitting the EMOM, quick weight transitions, and moving the load as fast as possible on each rep.
Mobility Focus.  Back to K-Star for two more vids.

  • "Squat Cycle: Part 1" - First in a 3-part series on prepping for/improving squat mobility.  IF you like what you see, click on to part 2 and part 3.
  • "The Two-Squat Squat" - not really mobility focused, but the related topic of positioning. Discusses how the way you take the bar from the rack sets you up for success (or failure).

Technique.  Check out this video from Chad Vaughn (Olympic medalist and frequent CF Journal contributor) for his take on BS, FS, and OHS.  Strong emphasis on skill transfer to weightlifting, lots of good info throughout.