Mobility: wrists, ankles and shoulder
Skill/warm up: front squat work
Strength: Front squat 5-5-3-3-1 (light handstand work in between sets)
Skill: planche progressions – planche push up holds, tuck sit rocks and L-sits
We blasted front squat form today. Through using the idea of spreading the lats, yet squeezing the elbows in we created a much sturdier midsection. This seemed to help everyone with their lifts.
In addition, I had everyone think about the difference between the front and back squat – as in if you get too much involvement from the posterior muscles (namely the hamstrings) you’re going to lose your rack position and drop forwards… so remember this ain’t no back squat. Concentrate on squeezing those quads hard and keep yourself nice and upright.
A few progressions to get us nearer the planche finished the session off. Go TEAM!