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

04.29.14

Warm-up 1) 1-3 rds of the following barbell warm-up 3 Muscle snatch/ 3 Snatch PP/ 3 Pressing snatch balance(3 sec hold in bottom)/ 3 OHS(3 sec hold in bottom)/3 Sotts press 2) Max HS walk, 2 attempts Barbell 3) Hang squat snatch to max for day (1 miss) 4) Hang snatch 3x3 (70-75%) 5) Front squat 50%(of TM) x 10 x 5 sets every 90 seconds Conditioning 6) For time: As a team of 6 (3M/3F) each perform one round of the following in any order 50 Alternating pistols 7 Ring muscle-ups ...

04.22.14

Warm-up 1) 4 wall walk EMOM x 5 2) 3 rds, HS walk 40'/ 40 Dubs Barbell 3) Snatch to max for day, then 3x1 (90-95% of mfd) 4) Front squat 5-5-5-3-1+ (75, 75, 75, 85, 95%) Conditioning 5) For time: 50 Wall-ball (20/14-10') 50 Power clean (135/95) Gymnastics 6) For reps: 7-10 rounds each 30sec T2B 30 sec rest 30 sec HSPU 30 sec rest

04.15.14

Warm-up 1) 3 Wall walks/ 10 Box jump (24/20) EMOM x 5 2) Practice HS walking Barbell 3) Clean and jerk to max for day, then 3x2 at 80-85% of max for day 4) Front squat 3-3-3-3-3+ (70, 70, 70, 80, 90%) Conditioning 5) For time: 100 Dubs 50 C2B Pull-ups 50 HSPU 50 T2B 100 calorie row 10 Muscle-ups If performing with a partner each must complete 100 dubs prior to dividing up the rest as needed. Gymnastics 4) Cooldown Bar muscle-up Practice

04.08.14

Warm-up 1) 4rds, 3 wall walk/ 10 air squat/ 30 dub 2) 5 minutes of HS walk practice. Use partner to assist your walking as needed.  Barbell 3) Clean and jerk to max for day, then 3x3 (70-75% of max for day) 4) Front squat 5-5-5-5-5+ (65, 65, 65, 75, 85%) Take 90% of max to use as your training max(TM). You will need to use your TM to determine your loads according to the percentages listed. Record your last set and the extra reps. Conditioning 5) For time: 30 C2B Pull-ups  30 Weig...

04.02.14

Warm-up 1) 100' Inch worm + Push-up 2) Handstand walk practice Barbell 3) Power clean to max Conditioning 4) 3 rounds for time 20 Shoulder to overhead (135/95) 15 Front squat 10 KB swing (70/53) 5 Muscle-up Gymnastics 5) Tabata T2B