150805 Wednesday – Front Box Squats and Year End Goals

Mobility: Hip Mobility


Skill Practice Warm Up: Ring dip and muscle up progressions.


Strength: Front Box Squat – Session 4

7 x 1 (7 sets of 1 reps, “across,” same weight for each set)

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Increase the weight by 10 – 20 lbs. This is our new strength focus, which is not a traditional power lifting box squat, we want you going as low as you can, which will translate into your olympic lifting. You should be squatting down to a small box or stacked plates that are 8 – 10 inches off the ground, two 45lb plates work well. If you don’t have the mobility or control to slowly lower down, not plop, onto the box you need to build it up until you can control your landing. The front box squat will be much less weight than you may be used to on your regular front squat. If you have the mobility and control to get as low as possible your goal will be to increase weight throughout the cycle, if you do not have that depth your goal will be to get lower each time we reset the cycle (7×1, 6×2, 5×3) while making very small weight increases. Regardless of how low you go everyone should be pausing for 3 or MORE seconds on the box. The legs should be 50% or more active and when you stand up do not rock forward.

Super Set: 7 x 3 Half Kneeling Single Arm Strict Press (7 sets of 3 reps, “across,” same weight for each set)

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Start light and focus on keeping your shoulders square and your abs tight. Kneeling down makes it so you can’t use your hips to get the weight overhead. Start with your non-dominant side.


Metabolic Conditioning: None. Optional Year End Goal Testing.

Choose 1 – 2 to test.

Click on the links below to take you directly to the ‘Beyond the Whiteboard’ site for these tests.

Max effort 400m run

Max effort 200m run

Max effort 100m run

Max effort 800m run

Max effort 1 mile run

Max effort 100m row

Max effort 250m row

Max effort 500m row

Max effort 1000m row

Max push-ups in a minute

Max consecutive push ups (no dropping off of toes)

Max sit ups in a minute (abmat, feet unanchored)

Tabata Squats

Max consecutive kipping pull ups (not dropping off the bar, interrupted kipping is fine)

Max consecutive strict pull ups

Max weight from the floor to overhead (Clean and Jerk)

Max weight deadlift

Max weight overhead squat

Max consecutive double unders

Max height box jump

Max distance broad jump

Max weight bench press

Max weight turkish get up

“Annie” 50-40-30-20-10 Double unders and sit ups

“Baseline” 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups – for time

Compare to: 2015 – 01 – 01

*Women’s “As Prescribed” weights and reps (Rx)


Optional ‘Cash Out’: Pick one more to test.

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