150808 Saturday – Front Box Squat & Row Intervals

Mobility: Hip Mobility.

Skill Practice Warm Up: Turkish Get Ups (Minimum of 5 per side)

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Strength: Front Box Squat – Session 5

6 x 2 (6 sets of 2 reps, “across,” same weight for each set)


Increase the weight by 10 – 20 lbs if you didn’t the other day. 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: 6 x 4 Half Kneeling Single Arm Strict Press (6 sets of 4 reps, “across,” same weight for each set)


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: “5, 4, 3 Row Intervals” – For total time.

500m row

2 min rest

400m row

2 min rest

300m row

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

Scaling Guide:  7 – 11 minutes

Log your results online by clicking here.

Compare to: 2014 – 07 – 21

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

Coaching Tips: Go hard on the first round, but it isn’t the best idea to go all out. Aim for 90-95% intensity. Hit the 400 with all you got, then just try to hang on for the final 300. Doing 2-3 short, fast, pulls at the start of each interval will help get the flywheel back up to speed and can knock seconds off of each interval.

Two people can easily share a rower as long as they can do the 500 and the 400 in 1:30-1:50 min range (less than 2 minutes for the transition time to get on and off the rower). The potentially faster rower should go second.

Optional ‘Cash Out’: 1 Mile jog.

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