Work up to a heavy double Pause Front Squat
– 3 seconds at the bottom of each rep
B. Squat
4 × 4 Front Squat
C. MetCon (AMRAP) x 7 Minutes,
20 Hand to Hand KBS (53/35)
12 Toes 2 Bar
"The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence." - Confucius
Showing posts with label squat. Show all posts
Showing posts with label squat. Show all posts
Thursday, September 3, 2015
Thursday, February 5, 2015
Day 66
A. Squat
Work up to a “Heavy” Pause Back Squat
B. Jerk
Work up to today’s “Heavy” single
C. MetCon (Time)
3 Rounds of,
20 Pull-Ups
20 Box Jump Overs (24/20)
20 Kettlebell Swings (70/53)
D. Row
5K Time Trial
This is a max effort, look for a consistent pace that you can hold for the entire row.
E. Accessory Work
Hip Extension (4 x 10)
Rest 90-120 seconds between sets. Add load as deemed fit.
Saturday, January 31, 2015
Day 62
A. Squat
Pause Front Squat - Heavy Single
5 Second Hold in bottom position
B. Accessory Squat Work
Overhead Squat Speed work (4 x 10-15)
- Work on efficiency
C. Benchmark (For Time)
50 Strict Pull-Ups
Friday, January 23, 2015
Day 56
A. Squat
Pause Front Squat Heavy Single
B. Bench
Bench Press (10-8-6-4-4)
C. Accessory Work
Three sets of,
Single Arm DB Row x 10
Rest 30s
Band Pull-Aparts x 25
Rest 30s
D. Vanity Work
Three sets of,
Tricep Push-Downs (20 full reps + 20 1/4 reps)
Rest 30s
Cable Curls x 12
Rest 30s
Monday, January 19, 2015
Day 52
A. Squat
Dynamic Box Squat (10 x 2) @ 60%
- Goal is to work on exploding off of the box
B. Squat
Front Squat (3 x 6) @ 60%
C. MetCon (AMRAP)
1:00 Push Press (95/65)
1:00 Strict Pull-Ups
1:00 Double Unders
1:00 Rest
Tuesday, December 30, 2014
Day 38
Pause Front Squats – Heavy Single
B. Deadlift
Work up to a heavy set of 3 with bands
C. EMOM x 12
Odd: 7 Deadlifts – you choose the weight
Even: 50 Double unders
Even: 50 Double unders
Monday, October 28, 2013
THOSE BURPEES WERE FUN...Said no one ever.
Mobility: (Click link)
Warm-up (MetCon):
7/5 Burpees Every 30 seconds for 10 minutes. (140/100 total)
Strength: Push Press (5-3-1)
(Rest 2-3 minutes between sets)
-Find 5RM, 3RM, then 1RM
-progressively RAMP up
(ex. 135x5, 155x5, 175x5 (5RM), 185x3, 195x3, 205x3 (3RM), 215x1, 220x1, 225x1 (1RM)
MetCon: EMOM for 10 minutes
Odd: 10 Back Squats (185/135)
Even: 15 Toes 2 Bar (Sub 15 Knees 2 Elbows)
Cash out (Midline): 5 sets: not for time of,
20 Abmat Situps
20 GHD Hip Extensions
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