Aloha All Kine ‘ohana,
We’re moving into week 2 of our Front Squat progression while layering in conditioning tests, barbell skills, and functional accessory work. This week is all about building strength under tension, moving with control, and keeping consistent effort across workouts. Let’s break it down:
Monday – Squat Progression + Tabata Metcon
Strength (15 minutes):
- Front Squats: 4 x 5, building each set
- Week 2 of our Front Squat cycle
Metcon – For Total Reps (Tabata format):
- Kettlebell Snatch (53/35) – alternate arms each round
- Doubleunders
- Plank
Quick Tips & Strategy:
- Front Squats: Control your tempo, brace hard, and build gradually from last week.
- Tabatas: Keep a sustainable pace — aim for consistent rep counts each round instead of going all-out early.
Tuesday – Hybrid Conditioning
For Time – 25 min Cap:
- 50 Abmat Situps
- 40 Wallballs (20/14)
- 30 Toes to Bar
- 1k Run or 1500/1200m Row
- 30 Toes to Bar
- 40 Wallballs
- 50 Abmat Situps
Quick Tips & Strategy:
- Partition smart: break Toes to Bar early to avoid grip blowout.
- Keep wallballs unbroken or in 2 sets max if possible.
- Pace the run/row — it’s the longest piece, but don’t let it drain you.
Wednesday – Weightlifting + Burpee/Clean Test
Weightlifting (EMOM x 10):
- 1 Hang Power Clean + 1 Clean
Metcon – For Total Reps:
- 2 minutes:
• 10 Burpee Box Jump Overs (24/20)
• AMRAP Hang Power Clean & Jerks (95/65) - Rest 2:00 between rounds
- Repeat x 4
Quick Tips & Strategy:
- Weightlifting: Focus on bar path — smooth transition from hang to full clean.
- Metcon: Burpees set the tone; move steadily and save energy for big barbell sets. Try to keep consistent totals across rounds.
Thursday – SWEAT Sessions
4 x 5:00 AMRAPs (1:00 Rest Between):
- 5 L + 5 R Landmine B-Stance Squats / 10 Landmine Alt. Z Press
- 2 Rope Climbs (or 4 Banded Scap Pull + 1 Pullup) / 20 Singleunders → Doubleunders
- 10 Pushups (scale: Box Pushups) / 10 DB Box Stepups
- 10 Heel Overs / 10 Russian Twists
Quick Tips & Strategy:
- Keep the effort controlled, not frantic — these 5-minute blocks should feel like strong but repeatable work.
- Use modifications to keep moving without long breaks.
- Focus on quality positions: squats tall, presses strict, core tight.
Friday – Pulling Strength + Long AMRAP
Strength (15 minutes):
- 4 x 5 Weighted Pullups
Metcon – AMRAP 20 Minutes:
- 6-9-12-15… (ascending ladder)
• Chest-to-Bar Pullups
• 6/5 Ring Dips
• 30 Air Squats
• 200m Run
Quick Tips & Strategy:
- Weighted Pullups: Add load that keeps reps strict and controlled.
- Metcon: The squats and runs will keep your legs pumping — manage your pullup and dip volume so you don’t redline too early. Build a rhythm you can hold as the reps climb.
Final Notes – Train Smart, Train Consistent
This week challenges your ability to balance strength progressions with sustainable conditioning. Monday and Wednesday build your barbell skills, Tuesday and Friday test your engine, and Thursday’s SWEAT adds functional accessory work.
👉 Remember: Consistency > Intensity. Move with intent, pace smart, and track your numbers to see progress week over week.
– All Kine Coaching Team
