Workout of the Day
A1) Front Squat 4×4 @ 20X1
A2) Supinated Bent Over Barbell Rows 3×10-12 reps with 1 count pause at the top of each rep, building
After progressive warm up sets for the front squats, perform four sets of front squats at the same weight. Ideally this is heavier than last week’s 3×6. Aim for an RPE of 8-9/10. This is a harder effort than last week and by the last set 0-1 reps in reserve. Next week we will back off, so today is an opportunity to load heavier if you’re feeling good.
The supinated bent over barbell row will change the rowing pattern slightly. It isolates the biceps and mid back muscles. The bent over position demands a lot of core strength and the ability to sustain a hinged position, so try not to use your hips and back to help you row.
Use the same pair of dumbbells for all 3 movements. 2 reps for the rows and push press equals one rep per arm. This AMRAP is meant to be more of a grind so don’t go too light on the dumbbells. Focus on moving well and executing your renegade rows in a tight plank position – the hips should not pike up or rotate.
Alan Thrall on Front Squats
Alan Thrall is a gym owner, strength coach and online educator. We met Alan in 2019 when he came as part of the Barbell Medicine seminar staff. His videos are often entertaining as they are informative and pragmatic. Check out Alan’s thoughts on Front Squats for strength training prior to today’s training to get you fired up!