Warm-Up.
Hip Opener Drill
Banded Scarecrow
Over-Under Drill
Followed by…
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Then…
A.
Four sets of:
Front Squat x 2 reps @ 90%
Rest 15 seconds
Front Squat x 4 reps @ 80%
Rest 2-3 minutes
B.
For time:
50 Calories of Rowing on Concept 2
40 Toes to Bar
30 Power Cleans (115/75 lbs)
20 Front Squats (115/75 lbs)
10 Bar Muscle-Ups (or 20 Strict Pull-Ups)
A. 2x 105 kgs, 4x 95 kgs
B. 20:03 @ 40 kgs, 20 Pull Ups
A: Front Squat @260, and 235
B: 9:19 RX
A day late.
A. Box squats to save hip: 5×5 up to 100 kg
B. As rx with bar MU but with box squat and hang power clean. 10.28
A. Didn’t quite get the percentages, but close.
165 x 2
145 x 4
It should have been 170 & 150 but if felt like enough today.
B. Rx. 14:20
The BMU took forever. But I got them all unassisted so that’s a win. I need to figure out the missing key for that movement. ??♀️ Did three sets of three and a couple singles. They were fairly ugly because I was tired when I got there.
A.
Front Squat x 2 @ 135# (last round broke 1,1)
Front Squat x 4 @ 120# (3rd round broke 2,2)
Chris M is correct…these felt really hard and really heavy today!
B. For time – 14:10 (RX w/ Strict Pull Ups)
50 Cal Row – 3:47
40 T2B – All strict 20/10/10
30 Power Cleans – all quick singles broken at the 10’s
20 Front Squats – 7/8/5
20 Strict Pull Ups – all quick singles broken at 10
***Looking at the others times…maybe my quick singles weren’t so quick? Tomorrow is opportunity for success!
… feeling flat so nerfed accordingly.
A. Front Squat (OT4M) 4 sets of:
265×2 (85%)
225×4 (75%)
… tough.
B. For time:
40 Cal Row | 30 – 115# PC | 20 – 115# FS | 10 – Strict Pull-ups
7:14
Row +/- 2:00 | PC: 15-8-7 | FS: 15-5 | PU: 5-5
I totally agree on the TOUGH front squats! Super fast B Chris!
Flying mate!
Bench /CFI Chipper (home training) WU 3 min bike 2 rds 5 Pvc Passthroughs 5 pushups 3-5 sec hold T/B 5 Hip Openers 3-5 sec hold Xs / Ys Band stretch series Deadhang A.Bench 5×10 165/175/205/225/245 Bar movement was fast and explosive. completed during others warmups B. CFI Chipper (staggard start) trained with friend and training client 50 Cal row 40 K2Es 30 Power Cleans (115/65) 20 Front Squats (115/65) 20 strict pullips / Jump Pullups Results: 11:22 /14:02 This one I tried to push the prdal down. but pace 50 cal done / 20/20 K2Es / 15/15 PCs /got… Read more »
Great work Seth! You did awesome on the Chipper! My front squats fell apart in the chipper also..not because of my legs but because my forearms were heavy and it was super hard hold the bar up in the front rack…which I struggle with when I’m not fatigued.