070905

Warm-up/Skills:

1. Front Squat (FS) rack position
2. Plank

FS Rack Position - chose a light weight and complete 5 sets of 5 reps ...remember the keys of:

1. During the exercise, the bar rests on the top of the front of your shoulders, NOT your hands. Your hands/fingers are used to steady the bar
2. Sit back (like you are sitting on a chair)
3. Keep your weight on your heels
4. As you sit back/lower your butt, keep your elbows up...parallel to the ground is best. I tell myself as I sit back my elbows must go up!

the cord is 13 inches off the ground
Check out my lower legs, see, I told you calve work is a waste of time...

The barbell FS (front squats) is a great exercise. It is the first exercise taught to new weightlifters as part of the USA weightlifting program. While it is a great exercise, it is seldom performed because it is difficult to do. WE ARE GOING TO LEARN IT AND LOVE IT.

FS direct a great deal of focus onto the front part of the thigh, especially the vastus medalis, which is the part of the lower thigh above the knee that looks like a teardrop, the rectus femoris, or center thigh, and the hamstrings. FSs are not a replacement for the back squat, but if done effectively, can be a tremendous boost to overall lower body strength, development and flexibility.

FS are tricky to get used to-but its important that you develop the technical skills needed to become comfortable with the movement. FS are a very important part to a successful power clean/squat clean. They take a certain amount of practice and there is a level of initial discomfort, which the body will adapt to over a period of time. Just like anything else worth having, FS take a bit of work.

Full body Plank - 5 sets of 30-60 seconds:



When done correctly, your weight should be on your elbows and toes.

1. Lie face down on mat resting on the forearms, palms flat on the floor
2. Push off the floor, raising up onto toes and resting on the elbows
3. Keep your back flat, in a straight line from head to heels
4. Tilt your pelvis and contract your abdominals to prevent your butt from sticking up in the air.

Workout:
Lunge 100M
Run 1100M

Lunge 100M
Run 700M

Lunge 100M
Run 300M