Sunday, March 20 'Front squats/rope climb'

The front squat can be very difficult until a correct rack position can be maintained. Increased wrist, elbow, and shoulder flexibility is key to a good rack. Work on this by getting a bar and racking it. Hold that rack, get used to the high position and remember that the fingers are only babysitting the bar.

Front squat/Rope climb
Front squat, 10 reps
Rope climb, 15 feet
Front squat, 9 reps
Rope climb, 15 feet
Front squat, 8 reps
Rope climb, 15 feet
Front squat, 7 reps
Rope climb, 15 feet
Front squat, 6 reps
Rope climb, 15 feet
Front squat, 5 reps
Rope climb, 15 feet
Front squat, 4 reps
Rope climb, 15 feet
Front squat, 3 reps
Rope climb, 15 feet
Front squat, 2 reps
Rope climb, 15 feet
Front squat, 1 rep
Rope climb, 15 feet

Scott- 135  20:32
Dan- 95  17:29
Brandi- 65  13:38
Holley- 55  26:40

We're gonna need a bigger board... Huge volume today. Really good job guys. We were hitting the cues that we have talked about hitting, and the squats looked good.

The airsquat is a total body exercise. It requires flexibility and awareness. If you have the notorious "butt wink", focus on added flexibility through the posterior chain, actively recruit muscles of abduction, and root those heels. Efficient squats take a while to perfect. During warm ups, focus on hitting all the squat cues we talk about, and use that time to practice and perfect those squats.

Thanks for all the terrific efforts. Thanks for the good fuel.

http://www.mobilitywod.blogspot.com/

Do you have the minerals?
CFSF