Tag Archives: Front Squat

Squatting Strength

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Not for time do 6 sets with the following rep and weight scheme.  Rest as needed between sets.

  • 2 sets of 5 reps @ weight1
  • 3 sets of 5 reps @ weight2
  • 1 set of 5 reps @ weight3

First round:

  • Hanging Snatch
  • Overhead Squat

Second round:

  • Front Squat

Results:  For round 1 I used the following weights:  10kg, 20kg, 30kg.  For round 2:  40kg, 50kg, 60kg

 

Cleans and Squats, then DUs, Kettlebell Swings and T2B

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Every 2 minutes for 20 Minutes do:

  • 1 x Clean
  • 1 x Hanging Clean
  • 1 x Front Squat

Then complete 3 rounds for time of:

  • 100 x Double Unders
  • 21 x Kettlebell Swings
  • 12 x Strict Toes to Bar

Results:  For the first part used 60Kg (warmed up with 3 x each at 40kg). For the second part, 11:48.

Deadlifts and T2B then Cleans, Front Squats and S2O

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Do 8 rounds of the following, rest 2 minutes between rounds:

  • 8 x Deadlifts
  • 8 x Toes to Bar (touch and go)

Then complete as many rounds and reps as possible in 10 minutes of:

  • 1 x Power Clean @ 43Kg
  • 1 x Front Squat @ 43Kg
  • 1 x Shoulder to Overhead @ 43Kg
  • 2 x Power Cleans
  • 2 x Front Squats
  • 2 x Shoulder to Overhead
  • 3 x Power Cleans
  • 3 x Front Squats
  • 3 x Shoulder to Overhead
  • …and so on.

Results:  Great combination… For the touch and go toes to bar I  tried to go as fast as possible touching the bar and then the ground for the 8 reps, so need a bar which lets you touch your feet to the ground, probably at the same height as for jumping pullups (mid-forearm when standing flat on the ground).  For the second part competed 7 full rounds, put the bar down as needed.

Push Press and Squats then Thrusters, Dumbbell Press, Goblet Squats and DUs

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Part A: Every minute, on the minute, for 16 minutes:

  • Odd Minutes: 6 Push Press @ 50kg
  • Even Minute: 6 Front Squat @ 50kg

Part B:  Three sets for max reps of:

  • 60 seconds of Thrusters @ 15kg
  • 60 seconds of Dumbell Press @ 12kg per hand
  • 60 seconds of Goblet Squats @ 24kg
  • 60 seconds of Double Unders
  • Rest 60 seconds

Results:  Good Fran prep workout.  Part A was very hard with heavy weights but 48 reps.  Part B: 298 reps.  Max HR = 177 / Ave HR = 164.  Between the two parts I rested a good 10 minutes or so.

hr_graph_02052015

Heart Rate Graph