Warm-Up.
Ankle Dorsiflexion x 90 seconds per side
Couch Stretch x 90 seconds per side
Thoracic Spine Isometric Holds
Followed by…
Two sets:
Bear Crawl (Robotic Dog) x 25 yards forward + 25 yards backward
Single-Leg Jumps (your choice of type) x 10 per leg
Then…
A.
Take 20 minutes to build to today’s 1-RM Front Squat
B.
Three rounds for time of:
Run 400 Meters
8 Front Squats
(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)
Compare results to April 29, 2019.
11:15 with 185.
A.
85, 105, 115, 135, 145, 165, 175, 185, 195 (f) – was rushing a bit to have time for the whole work out. Think I could have made it if I took more time.
B. 9:42 – 145.
Last time was 9:12 but with 135.
What up.
First timer on here. Being doing CF for a few years.
6’5” 210# from Vegas
Warm up- Done
A- 245 (PR is 285) but it’s been a while
B- 8:34 with 185# (did one set for fun at 205, not happening for 3 rounds)
Anyways, hope to do well with you all! Take care everyone. Be safe out there.
Welcome aboard
Great job! Welcome ?
Squeezed in a training session during break from work without lifters.
A. Deadlift doubles up to 465.
Belt squats 3×6
B. Weighted pull ups 4×8
25/35/45/45
General back hypertrophy afterward.
A) FS up to 295 (PR is 330)
B) 9:42 @ 205
A. Up to 190#
B. 9:27 with 145#
Evening session:
5x @tempo
Single arm KB OH press. 32 kg x6/5/5/5/4
Single arm Lat pull x12 30 kg
Ab Wheel roll out x15
3x 10-12 single leg extension 30-40 kg
4x 20 m sandbag carry 75 kg
A. Front Squat x 1 @ 300
B. 9:43 @ 215
Almost a minute faster than April!!
A. Front Squats (OT2M)
1×195, 205, 225, 245, 265, 285, 295(f)
… missing a bit of “pop” this morning.
B. As Rx: 8:50 (w/ 205#)
… lazy transitions but UB FS … pick your battles.
Keto week 3
FS.
Up to 215(f). 205 not too bad. (Current 1RM 220)
Probably went in too hot and without a set plan on reps and rest. Probably should of stick to gut and did a reg FS lifting session. Been a while since I did any heavy squats or DL.
B.
3R4T: 10:15
400m row 1:40
8 FS 155lbs. All ub but very hard
A.
Front squat x1 up to 120 kg
Split jerk x1 up to 100 kg
B. 3 rds
8 Front squat 90 kg UB/UB/6+3
12 Push Press 22,5 DB.
I was short on time so I skipped the run/row
C. Bike to work.
A.
Front squatted up to 160kg
Very hard but solid rep.
B.
Metcon done with 100kg front squats (63%).
8:43
Ive done this faster both last 2 times but that was with 93kg/205 pound front squats. Happy to keep my front squats unbroken. This was a tough one!
Monster sized front squats Shaun – well done.
Thanks mate, it’s one of the only things I’m good at compared to you lot as I am a chubby ex-weightlifter haha