Happy Friday Athletes! As we are beginning to feel the first hints of spring with slightly less cold days and pollen counts climbing like a mountain goat on speed, it can mean only one thing…. That’s right; Murph is coming!
Today we’re going to get some Front Squatting done to make sure those legs are feeling the love! You’ll be taking on 4 sets of 3 reps at 85% of your 1RM. This one should feel heavy, but doable. If your third rep of the set feels easy, then perhaps you’re not quite at that 85% level. On the flip side of that coin, if you get through the second one on the struggle bus and think to your self, How in the name of all that is holy can I do a third, then it might be a bit too much.
As always, keep that core braced and do NOT look at the floor. You look at the floor and that’s where the weight has a high potential of ending up. Keep your gaze straight out, or even a bit up so that causes you to keep the chest up and a stable ‘shelf’ for the bar. As always, Look where you want to go, not where you’re afraid to end up. The eyes lead the head, and the head leads the body. Enough said.
After that, clean up the floor and get ready for a Murph training session via a 15 min AMRAP consisting of a 400M run and two rounds of Cindy ( 5 Pull-ups, 10 push-ups, 15 squats).
Find the scale here that you will work on when you take on Murph in a few months. This will give you a baseline and allow you to focus on those specific movements to ensure success that day! This will also be a time to consider hand care / equipment for the pull-ups. Talk to the coaches if you have questions there.
Have a great weekend!
Strength: Front Squats 4×3@85%
15 min AMRAP
400m Run (if its too cold have athletes row)
2 rounds of Cindy
(Cindy 5 Pull-ups, 10 push-ups, 15 squats)