Get Set

JT Scott | 06/03/2018 | 2

Goblet Squats are surprisingly draining in workouts, but with a little thought it really shouldn’t come as a surprise. We spend a lot of time working on flexibility so that we can get a great front rack position for our barbell in front squats so that our spine/torso can bear the load, instead of our arms. We also talk about the midline bracing we need to keep our torsos upright as we go from the beginning to the end of each rep. Likewise, we use some of that same midline engagement to keep our breathing clean and backs flat in kettlebell swings.

In a goblet squat, we still need our torso braced up to carry the load in good position, but we also need a different kind of strength to set the shoulders in place and keep them there as we go up and down. Today is going to tax that strength, and then put a twist on it as we toss the weight overhead for a single-arm overhead carry (aka “waiter’s walk”) each round.

Your midline isn’t going to catch a break today, but then again it rarely should. Let’s warm up for this by going heavy on the goblet squats (our dumbbells go all the way up to 100, so have some fun with it) and then really get into the groove on this 15 minute AMRAP!

STRENGTH:
Goblet Squats x3
* use DBs as needed to work up to a heavy triple

WOD:
AMRAP 15
10 Goblet Squats (53/35)
18 KB Swings (same)
100m Overhead Carry (same)