anderson Anderson L. victorious overhead!

Review, as a group, the elements of the pre-class dynamic warm-up.

1. Technique review: perfecting the front squat, positional drills.

Test front rack position. Then...

Front Rack Mobility 2 min each side:

  • “Triceps Extension Smash w/ Barbell” (pg 277)
  • "Super Front Rack" (pg 360)


2. “Ann Boleyn”

Front squat 1-2-3-1-2-3-1-2-3

GHD sit-up 6-9-12-6-9-12-6-9-12

Max push-ups

Sequence is 1 front squat, 6 sit-ups, max push-ups, 2 front squat, 9 sit-ups, max push-ups, etc.

LIII: front squat @ 85%

LII: front squat @ 70-80%, GHD sit-ups or weighted sit-ups, push-ups scaled as appropriate

LI: eight rounds of 5 front squats, 6 sit-ups, 5 push-ups

Have fun!