front squat's tag archives

07.11.14

Warm-up 1) Mobility as needed 2) 4 rounds, even: 30-50 dubs/ odd: 8-12 Pistols Gymnastics 3) Pull A Barbell 4) Snatch to max in 3 attempts 5) Clean and jerk to max in 3 attempts Conditioning 6) For ime: 21-15-9-6-3 Strict HSPU Front squat (195/125) Bar facing burpees

Monday the 16th of June, 2014

Back Squat 5-5-5-5-5+ (use 100% of Front Squat Max for percentages) Front Squat 8-8-8 (50% of Training Max) Rest as needed 21, 15 & 9 reps of: Wall Ball, 11'  Toes to Bar SCORES Supplement: 5 Rounds, 20 second L Sit/20 Hollow Rocks Skill of the week: Running Challenge of the week: Cooper Test

Tuesday the 27th of May, 2014

Front Squat 5-5-5-3-1-+ Front Rack Lunge 20-20-20 Rest as needed Row 1000 Meters 135/95 lbs Hang Power Clean, 30 reps Wall Ball Shot, 50 reps NOTE: All supplemental work is optional, and to be completed by the athlete after class.  Supplement: 200 Double Unders/100 abmat sit ups Skill of the week: Double Unders Challenge of the week: Row 250 meters for time Men: under 45 seconds Women: under 52 seconds.

05.20.14

Warm-up 1) 30-50 Dubs EMOM x 5 2) 1-3 rds, 3 Muscle snatch/ 3 Snatch PP/ 3 Pressing snatch balance(3 sec hold)/ 3 OHS(3 sec hold)/3 Sotts press Barbell 3) Snatch 8x2 (add weight from last week) 4) Sotts press 5x3 5) Front squat 5-5-5-3-1+ (75-75-75-85-95%) Superset 5-10 Strict HSPU after each set, use appropriate scaling Conditioning 6) For time: 500 meter run 1 legless rope climb-15' 20 Box jump (24/20) 1 Legless rope climb 20 KBS (70/53) 1 Legless rope climb 20 Box jump 1...

05.06.14

Warm-up 1) 30-50 Dubs EMOM x 5 2) 1-3 rds, 3 Muscle snatch/ 3 Snatch PP/ 3 Pressing snatch balance(3 sec hold)/ 3 OHS(3 sec hold)/3 Sotts press Barbell 3) Snatch 8x2 (same weight across) 4) Sotts press 5x3 5) *Front squat 5-5-5-5-5+ (65-65-65-75-85%) add 10lbs to TM *Superset 5-10 strict HSPU after each set, use apropriate scaling Conditioning "Big Earl" 6) For time:  9 GHD sit-ups 21 Strict Pull-up 15 GHD sit-ups 15 C2B 21 GHD sit-ups 9 Muscle-up