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front squat

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
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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
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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
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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 8×2 (add weight from last week) 4) Sotts press 5×3 5) Front squat 5-5-5-3-1+ (75-75-75-85-95%) Superset 5-10 Stri
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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 8×2 (same weight across) 4) Sotts press 5×3 5) *Front squat 5-5-5-5-5+ (65-65-65-75-85%) add 10lbs to TM *Superse
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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 3×3 (70-75%)
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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 3×1 (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:
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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 3×2 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 r
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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 3×3 (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
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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
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