TUESDAY 7.24.18

3 Rounds
40 Front Squats
20 Dips

RX Men: 65#
RX Women: 45#

RX + Men: 95#
RX + Women: 65#

Score: Total Time

Goal: 15 Min or Less

PROGRAM A

3 Rounds
40 Front Squats
20 Dips

RX Men: 25-30# DBs
RX Women: 15# DBs OR 1 Single 35# DB/KB (goblet squat)

RX + Men: 40# DBs
RX + Women: 25# DBs

Score: Total Time

Goal: 15 Min or Less

PROGRAM C

3 Rounds
40 Sandbag or DBall Front Squats
20 Dips

Use what you have and if it's super heavy for 40 reps you may lower the reps a bit.  If it's too heavy for at least 25 reps - choose one of the other versions so you don't change the workout TOO much.

Score: Total Time

Goal: 15 Min or Less

or this workout we want the front squat to be light for you.  We want you to move it almost like a wall ball or an air squat.  If you KNOW you will have to break your set of 40 - then go lighter.  It should be something that you will try to do unbroken.

For those squat reps you will have the bar on the shoulders with a loose fingertip grip and the elbows high!  You will lift the chest up but also keep the belly tight!  The feet should be shoulder width apart.  You will keep the weight in the heels and the chest up as you reach the butt back and down.  Drive the knees out and keep those elbows lifted!

Get the butt lower than the knees at the bottom. Do not allow any roundness in the back or plopping.  To stand you will lead with the elbows and the chest as you drive your heels down and knees out!

Do not let the bar pull you forward!  Elbows up and belly tight!

For the dips you may choose to do ring dips, stationary dips, banded ring or stationary dips, leg assisted ring or stationary dips, parallette dips, between box dips, or end of bench dips!

(RX would be unassisted either on rings, stationary, or paralettes)

However you do them the goal is to get the shoulder lower than the elbow at the bottom and completely lock out at the top.

Make sure that as you dip the chest comes forward and the elbows go BACK not OUT!