Front Squat 5-3-2-1-1-1

“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Honda’s. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and even on our street.

Yet, they were there the whole time.

We see what we are looking for. It’s called the “Reticular Activation System”.

This is a built in, real system each one of us has – it’s a survival mechanism. If we needed to look for food, we started to see it. Or if danger was close by in the form of a man-eating predator, we’d notice it quickly.

Are we focused on what it might look like if we fail? How many times we’ve failed in the past, and all the things we’ve done wrong?
Or are we focused on how we are going to make it. Focused on the path forward, with the next tangible step clearly in mind. Focused on the good that we learned from every past mistake. That those mistakes were stepping stones to getting closer.

We are going to see to fruition whatever we put our mind to. The choice is ours.

Front Squats start out this two part workout
Athletes will work through 6 working sets of various heavy rep schemes
Try to increase the weight each set, starting with the end goal in mind

Athletes will have 15 minutes to build to a heavy final set of 1, using the rep scheme listed
Take 1…maybe 2 warmup sets before beginning the first heavy working set
If athletes have an under developed front rack, for safety, perform the front squat with wrist wraps or perform goblet squats.


Alt EMOM – 12

Odd – Hang Squat Clean x3 (using 50-60% of heaviest single from part 1)

Even – Handstand Walk, 25ft.

Keeping a relative low intensity, athletes will use about 50-60% of what they finished with on the front squats
We are focusing on SPEED under the bar and fast elbows!

* See above for weight recommendations and stimulus
For beginners, athletes may use med ball squat cleans to learn technique and timing

Athletes can use this time to refine handstand walk skills
Perform no more than 3 attempts to cover 25ft.
Modification options, based on skill level, are listed below..
strict DB shoulder press
gymnastic style bear crawl
handstand hold (using wall) 20-30sec.
pushups x10
deficit pushups (using paralletes or bumpers) x10

EMOMs are great to help develop athletes’ skills and progressions, with rest built in. Think speed under the bar and nice stable shoulders for handstand walk or modifications the athlete and coach agree on.