Monday PVX: Tenderloin

Barbell flow :15-:20 each 

• Goodmornings

• Back squats 

• Elbow rotations 

• Press & reach 

• Stiff Leg deadlifts 

• Front squats 

Workout

Front Squat 

On the 2:00 x 5 Sets: 

8 Front Squats 

Start First Set at 50% & Build 

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"Tenderloin" 

3 Rounds

12/9 Calorie Row/Bike

12 Front Squats

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Directly into…

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3 Rounds

12/9 Calorie Row/Bike

12 Deadlifts

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Barbell: (155/105)

After Party

2 sets 50’ Double DB death march

50’ Double DB walking lunge

For the Coaches:

Technique Tips Front Squat:

• Establish stance & grip 

1. Shoulder-width stance.

2. Hands just outside shoulders.

3. Loose fingertip grip on the bar.

4. Elbows high (upper arm parallel to the ground).

5. Midline is braced.

3 cued ¼ Squat & Hold

Focus on high elbows in set up and hold

3 cued ¼ Squat & hold

Focus on hip initiated squat while maintaining high elbows

3 cued Squat & hold

Focus on high elbows throughout the rep and in the bottom position

2 Cued Squat & Hold

Focus on leading with the elbows as the athlete stands

1 Cued lightweight rep

Focus on elbows high throughout the rep

1 Cued lightweight rep

Focus on hips initiating the squat

1 Cued lightweight rep

Focus on weight in the heels