Tag Archives: Front Squat

Front Squats then Push Press and Pull Ups

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Not for time do 5 sets of the following, rest as needed between sets:

  • 10 x Front Squats @ 50kg

Then EMOM for as long as possible:

  • 1 x Shoulder to Overhead @ 50kg + 1 x Strict Pullup first minute
  • 2 x Shoulder to Overhead @ 50kg + 2 x Strict Pullups second minute
  • 3 x Shoulder to Overhead @ 50kg + 3 x Strict Pullups third minute
  • etc. until you cannot complete the reps in a minute…

Results: EMOM results… 6 rounds plus 7 S2OH and 3 Pullups

Lunges and Bench Press then Cleans, Squats and Burpees

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Every 2 minutes for 10 minutes (5 sets):

  • 20 x Weighted Lunges @ 20kg per hand

Then every 2 minutes for 10 minutes (5 sets):

  • 10-15 x Strict Dumbbell Bench Press @ 20kg per hand

Then an AMRAP in 7 minutes of:

  • 7 x Hang Power Cleans @ 30kg
  • 7 x Front Squats @ 30kg
  • 7 x Bar Hop Burpees

Results:  For the AMRAP did 5 rounds plus 4 Cleans.

 

Sunday Workout – 20.12.2015

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Not for time do 5 rounds of:

Then do reverse ladder of 10-9-8…3-2-1 of:

  • Power Snatch@ 30kg
  • Box Jumps

Results:  For the pulls and squats got up to 55kg for the final 2 rounds.   For the metcon, took around 9:34.

Squats, Cleans, S2OH, Burpees, Pullups and Reverse Rows

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Part A – Not for time work on Front Squats, increasing weight to a good working level the do a couple of rounds at that level.

  • 5 x Front Squats

Part B  – For time complete 4 rounds of:

  • 5 x Hanging Cleans @ 45kg
  • 5 x Shoulder to Overhead @ 45kg
  • 5 x Burpees

Part C – Perform 3 rounds of:

  • 3 x Weighted Pronated Grip Pullups (Chinups) with Narrow Grip @ 15kg
  • Rest 30 seconds
  • 10 x TRX Reverse Rows
  • Rest 60 seconds

Results: For Front Squats, 30kg, 40kg, 50kg, 55kg, 60kg, 60kg, 60kg.  Part B took 3:47.

Lunge/Squat Complex then Deadlifts and HSPU

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Every 2 minutes for 10 minutes (5 rounds) perform the following complex with bar in the front rack position:

  • 1 x Forward Lunge Right Leg @ 50kg
  • 1 x Forward Lunge Left Leg @ 50kg
  • 1 x Reverse Lunge Right Leg @ 50kg
  • 1 x Reverse Lunge Left Leg @ 50kg
  • 4 x Front Squat @ 50kg

Then do AMRAP in 8 minutes of:

  • 8 x Deadlifts @ 70kg
  • 8 x Handstand Pushups

Results: For the AMRAP – 5 rounds plus 8 Deadlifts.