This week we are retesting our front squat! Time to see how the front box squats improved your front squat strength. We are on week two of our clean strength cycle and supersetting with handstand push-ups. If you did not get a chance to test your max clean, please get that done ASAP so you […]
Next strength cycle – Clean Read More »
This is our last week on the box front squats and I have to say that I am very proud of improvement on everyone’s squats. Range of motion and quality of movement has increased. Way to go Zoner’s! This week we are working at a very high percentage – 75-90%. Your front squat max will
Wrapping up the front box squats Read More »
This is the second to last week of the front box squats. We have moved up to 65-75% on the bar. Really dial in the upright position and being explosive out of the bottom to get prepped for the next strength cycle (squat) cleans. Have some fun and start to challenge yourself. Next week we
Week 6 of front box squats Read More »
Now you should be getting comfortable in the body of the squat and staying very upright. This week we will be hitting the front box squats on Wednesday and Saturday. In Wednesday we are sticking with the 55-65% of your max front squat. If you have not worked up to that because you have been
Week 5 of Front box squats Read More »
I want you all to try something a little different today for the deadlifts. get in your normal set up, (engage the lats, back set etc) and now I want you to envision pushing the ground away vs trying to stand up. Picture grabbing the bar and trying to really push down with your legs
So if you are looking at this and thinking “that’s it” you either haven’t done this before or you are doing it wrong. While we are looking for the split times to be close to each other, these should all be taken as max effort attempts (ie that 2 minutes rest should feel like it isn’t
Row Row Row your boat Read More »
Good leg pump day today…get those quads a burning. Make sure prior to the wod that you get in a bunch of thoracic mobility, it will really help your front rack position – foam rolling is just one of our tools, talk to the coach for some other ideas if you are stuck. We want
Bit of a deceptive WOD today. At first glance you might be thinking “is that it?” but when you are done you should be done! Although this is a partner wod you are going to want to split this up into manageable chucks where you can really push yourself. My recommendation would be to take
Deadlifts and rowing oh my! Read More »
