Front squat 3-3-3-3-3 reps
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Stimulus and Strategy:
Today is a heavy day, and as always, heavy is relative to each athlete’s capacity and experience. You will benefit from today’s effort if you are working to your limits. Experienced athletes should build to a heavy set of 3 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable. If you are feeling beat up from earlier in the week, dial the loading back and focus on moving through quality reps.
Scaling:
Reduce the loading of the barbell as needed to maintain consistently sound mechanics.
To adjust the complexity of the lift, consider performing goblet squats with a dumbbell or kettlebell.
In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with load or perform unloaded air squats.
Intermediate option:
Same as Rx’d.
Beginner option:
Front squat 5-5-5-5-5 reps
Coaching cues:
Let the elbows lead you out of the bottom of each squat. Find a target above your gaze and drive your elbows to that spot on every rep.
Resources:
The Front Squat
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