Name: Playbook - Eric Hinman - Week 11 / Day 6 - Front Squats, Front Rack Lunge, 4 rounds for time.
Uploaded: 2022-12-12T13:33:37.511Z
Duration: 75 min
Description: Week 11 / Day 6 - Front Squats, Front Rack Lunge, 4 rounds for time.

Front Squat - 5 x 5 77% 
Front Rack Lunge - 4 x 20 reps 
4 rounds for time: 20 calorie bike, 15 dumbbell thrusters, 50 double unders.

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Video show the weight on the back. In this exercise, it should be on the front. 
- Sam idea though, keep weight nice and high 
- Lunge, lunge, lunge

Front Rack Lunge

4 Rounds for Time: 20 calorie bike, 15 dumbbell thrusters, 50 double unders.

Fan bike

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

- Jump rope with rope passing under your feet twice with each jump

Double unders

4 Rounds for Time: Bike, DB Thrusters, Double Unders.

Week 11 / Day 6 - Front Squats, Front Rack Lunge, 4 rounds for time.

Justin

Darren

Luis

W1/D1 Squat Day + Fan Bike Anaerobic Conditioning!

Earlen

Michael

I wonder if a female should modify this at all… I.e. more lower body work vs. upper body  heavier weights/reps

Nicole

W1/D2 Chest, Arms, and Upper Body + Conditioning

Jared

Vasco Biscoito

Ran that sesh real smooth, smooth…, like a clapped out dodge stratus! But for real, real solid!

Todd

W1/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

2 rounds:
15 mins sauna, 2.5 mins ice bath. 

Unreal.

George

Evan

Did this yesterday after workout, good recovery.  Used steam sauna and cooler pool. It’s not Ice, but it still felt good.

W1/D3 Optional - Recovery Contrasting Heat / Cold

Victor Peralta

Jacob Forrest

4.5 mile easy run in hilly terrain. Legs felts good. Cold plunge after sauna last night helped tons.

W1/D4 Aerobic Cardio

Tyler

Workouts are crushing me. But it’s amazing. Love the feeling of accomplishment in the end.

Week 11 / Day 6 - Front Squats, Front Rack Lunge, 4 rounds for time.

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