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Mashpee, MA 02649
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June 29, 2009

Monday

WOD

Front Squat
3-3-3-3-3

Why front squats? Easy, better leg function, work on mid line stabilization, balance and explosive power. They’re harder to than the normal squat because you have to maintain a more upright position throughout the movement-(mid-line stability). We still over head and back squat but the front squat has unique benefit. Note that her hands are not gripping the bar, rather it is atop the shoulders. 3×5 means we’re shooting for our 3 rep max in the front squat. Warm up with a reasonable amount, then start your 3’s with a weight you can reasonably do for 3 reps and bump the weight up until you can just barely perform 3 reps.

“Low intensity on the max effort days will blunt strength
gains in the same way that low-intensity efforts on a
chipper will blunt met-con development
A day that asks for 5 sets of 5 deadlifts is asking for
you to achieve a 5-rep max on that day. In order to get
strong, you have to BRING IT on the 3-3-3-3-3, 5-5-5-
5-5, and 1-1-1-1-1-1-1 days! If you have any desire to do
anything extra after you finish a strength workout, you
didn’t go hard enough.”
Jeff Martin

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