Front squat 3-3-3-3-3 reps

155,165,175,185,195(1) F

Friday 12 June 09

Front squat

warm up 5-4-3-2-1

work set 3x5

Power clean

warm up 3-2-1

work set 3x5

Friday 05 June 09

Front Squat

warm up
5-4-3-2-1

work set
3x5

Power Clean
warm up
3-2-1

work set
3x5

friday 15 may 09

Front squat

warm up
5-4-3-2-1

work set
1-1-1

no metcon

Friday 08 may 09

Front Squat

warm up 5-4-3-2-1

work set
3x3

metcon

5 rounds for time of:

15 kb swings, 24kg or heavier
15 walking lounge alternating with 24 kg or heavier weight in arms

Friday 01 may 09

Front squat
Warm up
5-4-3-2-1

Work set
3x3

Metcon

21-15-9

Hspu
Over head squats 50-60% front squat

Friday 24 April 09

Front Squat

warm up
5-4-3-2-1

work set
3x5

metcon

Hill Hell

3 rounds for time of:

400m run uphill
30 push ups
400m run downhill
30 sit ups


Find a good sized hill with at least 400m of incline. Starting at the bottom run to the top do 30 push ups. Run to the bottom do 30 sit ups. Repeat for rounds.

Friday 17 April 09

Front Squat

warm up
5-4-3-2-1

work set
3x5

Metcon

21-15-9 of

hang squat clean 70-80% of front squat
box jumps 20"

Friday 10 April 09

Front Squat

warm up
5-4-3-2-1

work set
3x5

Metcon

"I'm up...He sees me...I'm down"

Just made this one up while my head was on my pillow.

You began by sprinting to the saying "I'm up...He sees me...I'm down." and then on the down proceed with one burpee. Rinse and repeat. You will do 100 of these for time. Don't cheat by rushing the words. Rest is in the prone. I recommend counting like "Im up......(burpee)1" "I'm up.......(burpee)2" Questions cost 50 push ups. Please ask

CFSB 4

Front Squat

warm up set
5-4-3-2 remember warm up sets start with an empty bar.

work set
3x5 if you reach a new PR don't go on

find your back squat 12 rep max by doing 6-9-12

metcon
Heavy Half(HH) Cindy

Complete as many rounds in 10 minutes with 20lb vest as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Fat vests don't count. haha Sasquatch. little kids strapped to your back do.

WEDS 25MAR09

Front Squats 3x5

What I did:
3 @ 185, 3 @ 185, 3 @ 185, 3 @ 190 PR, 3 @ 190