Objective: Strength
warmup: 4 rounds
8x goblet squats @ 35lbs
8x pushups
8x russian twist each side
8x shoulder dislocates
1) 5-4-3-2-1-1-1
Front Squat
Pigeon Stretch
2) 5 rounds
6x standing dumbell military press
3x dumbell push press
25 m tire pull
3/3/3 peanut crunch
3) 5 rounds
6/6x single arm snatch @ 50lbs
6x Sand Bag Get up
5-10 sec on glute ball
Comments: I transitioned to front squats about 18 months ago. Before it was always really heavy back squats. Loading 400lbs on your spine is just plain mean. By Front squatting we are lightening the load and moving the weight to the front of the body. Now our limiting factor is our core strength. When you fail on a front squat its not due to your legs giving out, but your core. If you are a balanced athlete then your front squats should be equal to your bench, most of us are not. In my case I have a seperated shoulder and strong legs, most male athletes are the opposite - strong bench press and a weak front squat. This is largely due to years in a globo-gym trying to get big. Nothing wrong with that - I did it for a decade before I pulled my head out of my ass.
Some things I notice about newer athletes and the front squat.
1) Lack of wrist mobility. If you don't clean or front squat then your wrists will hurt trying this for the first time. I usually just place two fingers, the index and middle, on the bar and leave the rest in an open, relaxed position. If you try to maintain a full grip you will most likely not be able to get your elbows high and hold a good rack.
2) A Shitty rack. The rack position is where the bar is on your shoulders, right up against the throat. Your elbows should be nice and high and hands gently keeping the bar in place. By keeping your hands open and thumbs behind the bar you take a huge amount of strain off the shoulders. Your upper arms should be parallel with the ground. If your elbows drop then your back will round. always be driving up with the elbows, they should lead the way while standing up.
3) Poor depth. Use a dynamax ball or something similar to get proper depth. "Proper depth" is a whole other subject and discussion - but for my athletes the dynamax works great. As athletes go up in weight you will see their mobility issues emerge. If you can't get deep with the heavier loads keep it light until you can. A half ass front squat is just that - half ass.