When focusing on Oly lifting, the front squat is a building block that is paramount. As you descend, counter-rotate your elbows (up) opposite the direction that your brain wants them to go (down). Stabilize this position by tightening your core and extending your upper back throughout the movement.
In “PC Pleasure”, your posterior chain is going to be the driving factor. Make sure you keep the focus on your hamstrings and glutes. Your lower back will thank you in the morning.
Front Squat: 5×5 @ 75-80%
Kettlebell Swings (53/35)