Front Squat 3 x 5

Then an 8 minute AMRAP of:

8 Goblet Squats 24/16kg

8 Knee To Elbow

8 HR Push Ups

Back to basics – Front Squat

• Stance = shoulder Width
• Full extension at hips and knees
• Bar “racked” on the shoulders (create a shelf with the shoulders for bar to sit on), hands outside shoulders,loose fingertip grip.
• Elbows high, upper arm parallel to the ground.
• Weight on heels
• Lumbar curve maintained
• Chest up
• Elbows high; arms stay parallel to the ground throughout the whole movement
• Butt travels back and down
• Bottom of squat is below parallel (hip crease is below the top of the kneecap)
• Knees track parallel to feet
• Return to full extension at the hips and knees to complete the move
• Head position is neutral

Regularly learn and play new sports

Congratulations to Paul Fraser on completing his century ride (that’s 160km for those non cyclists) around lake Taupo this weekend in a tad over 8 hours. Great job Paul, way to get it done. His race number is now up on the wall, if you want your numbers up there bring them in 🙂
Paul F number