Posts Tagged ‘FrontSquat’
It’s back to square one, laying foundations with some old friends aimed at aiding muscle balance and addressing ‘piss weak core strength’.
10 KB C&J LC @ 16kg KB
10 Press @ 20kg bar only
10 Hang Power Clean @ 20kg bar only
3×5 Deadlifts @ 60kg
3×5 Front Squats @ 40kg
2×3 Press @ 40kg (just for fun)
2×10 Renegade Rows (push-up, row, row, no standing)
Accumulate 60 sec handstand = 5
10 Step ups e.s.
10 Box jumps
10 Push ups
5 x Front squat @ 35 kg
5 x Front squat @ 55 kg
1 @ 75kg
10 @ 40kg
1 @ 85kg
20 @ 30 kg
1 @ 80 kg
30 @ 30 kg
The singles were heavy enough for pause on the way up. I’ll admit to being a little conservative because it’s been a long time between drinks on the front squats and it was hard to guess exactly how much would be in the legs after each of the high rep sets.
Speaking of the high rep sets. 10 was fine. I had a little – mild – pain in the front of my right hip around 12 or so reps on the set of 20. Using a wider stance and driving my knees outward helped. The set of 30 hurt, more from the discomfort of the rack position than any serious difficulty moving the weight.
10 Front squats
5 Squat cleans
Row 500m (1:46ish)
Run 1km (5:25ish)
10-9-8…3-2-1 Front squats @ 40 kg
1-2-3…8-9-10 x10 Cable crunches @ “88” (Rx: 15′ rope ascents)
For time = ~33:40
I figured 10 pulls (various techniques) on the cable would roughly equal a 15′ climb. Maybe not given that the climb is more leg driven than anything, but it seemed like a good idea at the time. It didn’t seem like a good idea from about round six, grinding out 58, 59, 60 and trying not to think about the 70+80+90+100 reps to go.
Front squats felt challenging to begin with and got better as I got hotter, but technique was solid all the way through.
4x15m Lunge + 15m Bear Crawl
Barbell Triplet: Clean/ Front Squat/ Jerk
2x 5/5/3 @ 40% (of Jerk 1RM) = 35kg
2x 4/4/2 @ 50% = 40kg
2x 3/3/3 @ 60% = 45kg
Dynamic Isometric Squat @ 35kg (fat bar for comfort)
Slow descent holding for 5 seconds @ 160, 140, 120 & 90 degrees
When finished holding at 90 degrees explode upwards, feet should leave the ground
4×1 Dynamic-Isometric Back Squat @ 35kg (variation)
Hold 5-seconds @ 160 degrees & full Squat Jump +
Hold 5-seconds @ 140 degrees & full Squat Jump +
Hold 5-seconds @ 120 degrees & full Squat Jump +
Hold 5-seconds @ 90 degrees & full Squat Jump +
This completes one rep, do 4x total
Rest 1-2 min between reps
10x DB Push Press @ 20-25# DBs +
60-second Row/Ski/AirDyne 10/50 (10-sec sprint, 50-sec recovery)
5 rounds, switch positions as fast as possible – no rest!
Cool down and stretch