Front Squat 8-8-8-8
Use the heaviest weight you can for each set.
Complete as many rounds as possible in 12 mins of:
5 Dumbbell Deficit Push-ups, 50/35 lbs
4 Alternating Dumbbell Plank Rows, 50/35 lbs
5 Dumbbell Front Squats, 50/35 lbs
Dumbbell Farmers Carry, 50 ft
The first part of today workout is 4 x 8 front squats.
In this strength piece we are not looking for %’s to hit nor are we looking for an 8 rep max, but we are looking for the “tonnage” of the 4 sets.
“Tonnage” is the total load volume (reps x sets x weight)
In the past we had the mentality of building up to a heavy # of reps making the other sets before it obsolete.
Today we want to make every set count toward that tonnage total.
In the second part we have a dumbbell heavy wod.
DEFICIT PUSH-UP (ON DB’S)
Range-of-motion at the bottom has been achieved when the chest and thighs make contact with the floor.
ALTERNATING DUMBBELL PLANK ROWS
In the plank position on the dumbbells athlete will row up one dumbbell until it makes contact with the chest before bringing it back to the floor
The key is trying to find a place to rest your grip during this workout. Try shaking out the hands either after the alternating plank row or after the farmers carry
Regular Push Up/Hands Elevated
DB Floor Press
ALTERNATING PLANK ROWS
Alternating rows on the knees
DUMBELL FRONT SQUATS
9 Single DB Goblet Squats
9 Squat Jumps
18 Air Squats
DUMBBELL FARMERS CARRY
Substitute any carry