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Free Fix Your Front Rack Seminar –  Thursday, May 17th from 6:30pm – 7:30pm
Do your wrists hurt everytime we front squat or do cleans? Thrusters a nightmare? Do you not have pain but know your front rack position is garbage? This seminar is for you.

We are going to spend 20 minutes completing assessments on each other and then spend the rest of the class going over what we can do to make our front rack positioning feel better and how to modify movements in class so you can stay pain-free.

The goal is to give you guys some real work to do so you can progress towards being pain-free during front squats, thrusters, cleans and jerks.

MONDAY
Weighted or Strict Ring Dips – 3 x 6, rest 60s, heavier than last week

Superset x 3
Barbell Bentover Row x 10, no rest
30 Band Pull Aparts (10 palms down, 10 palms in, 10 palms up), rest 60s before rows

AMRAP 7 min
21-15-9
Toes to Bar
Burpees
***Max DUs in remaining time.

TUESDAY
Non-Alternating Reverse Lunge
3 x 15 per leg at the same weight, rest 45s between legs

75 Wallballs 20/14
50 Plate to Overhead 45/25
25 Power Cleans 155/105

4 rds:
Front Rack Hold x 30sec at 85% 1RM Front Squat
*Rest as needed to stay unbroken.
Warm-up by holding 65% and 75% for 10s each.

WEDNESDAY
Push Jerk, increase weight every set.
Must be touch-n-go.  Start from the ground, no racks.
5 – 4- 3 – 2 – 1
Rest 90s between sets.

AMRAP 20:
10 Push Press 115/75
10 KBS 53/35
10 Box Jumps 24/20

THURSDAY
90:30 x 4
Sled Pull 160/105
Single Arm Overhead Carry
Stone Over the Shoulder
Single Arm Farmers Carry

5 rds:
Turkish Sit-Up x 5/5
Plank x 45s
Lemon Squeeze x 10

FRIDAY
800m run
then,
6 rounds:
10 pull-ups
15 Push-Ups
20 Alternating Lunges
then,
800m run

Foam Roll: 2 minutes each quad
Then 2 rounds of:
Split Squat Rock Back: x 5 each leg with 3-second pause at stretch point
Alternating Dead Bug: x 10 hold for a breath cycle at bottom
Rollouts: x 5
Alternating Groiners: x 10
Cat Camel + Rock Back: x 10

SATURDAY
45:15 x 4
Air Bike for Cals
Alt DB Snatch 50/35
L-Hold
Row for Cals
Ring Rows
Handstand Hold
Nurpee
rest

SUNDAY
EMOM x 30
1. Alternating Shoulder Press 35/20 (two dumbells)
2. KB Squat Jumps 35/26
3. Hang Power Clean 115/75
4. Sit-Ups
5. Rest

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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