9 Feb 2026

A. 5 Minutes of Front Squat Instruction and Practice

B. Every 2 minutes for 18 minutes (9 Sets): Front Squat

Wave 1
3 x 50%
2 x 55%
1 x 60%

Wave 2
3 x 55%
2 x 60%
1 x 65%

Wave 3
3 x 60%
2 x 65%
1 x 70%

C. For Time:
40 Box Jump Overs (24/20)
150 Air Squats
800m Run or 1000m Row

Time Cap = 15 Minutes

Score = Part C Time (RX or Scaled)

Coaches Notes: Week 5 of our Front Squat cycle is a deload session. The loads are meant to be light. Athletes need to stick to the prescribed percentages because we are testing 1RM Front Squats next week. You general warm up should include hip opening, core stability, and glute exercises. The hip bands are a great tool to use as well. For Part C, if you have more athletes than boxes, you can start a second heat on a 3-minute delay. Heat 1 should be done with the boxes by the 3-minute mark. Enforce full range of motion on the air squats: full depth and full extension. The weather looks nice, especially for midday and early evening classes. Both row and run will be considered RX. Scaling strategies are reducing reps/distance to keep everyone under the time cap.