Front Squats for form
Then for time perform the following:
Result: Front Squats – 30kg-40kg-40kg-45kg-45kg. Metcon: 13.27.
Front Squats
Results: A good benchmark workout which I did back in March. The original post is here. At that time I was able to complete 11 sets plus 10 reps of the AMRAP. Today I was able to do 14 sets plus 10 reps. Of course with my March workout I combined it with handstand pushups which probably impacted how many push presses I could do.
Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (aka not putting the bar down until all 7 sets are done).
7 sets of the following series of movements:
Results: Max weight was 40kg (3rd round). Weight progression: 30kg – 35kg – 40kg – 45kg – 45kg. For the last two sets broke them in to 4-3 reps and 3-2-2 reps respectively. Took a total of around 25 minutes with 2 – 4 minutes rest between sets.
Practice Double Unders
AMRAP in 15 minutes of:
Result: Completed around 250 Double Unders in total, max unbroken still only around 12-15. Seem to be geting up to 5-6 regularly.
For MetCon completed 6 rounds plus 12 Snatches. Would probably be better to switch the order of the Squats and the Dips (so 9 Dips first and 6 Squats next) because both Snatches and weighted Squats are so cardio intense. When those two are done back to back, it felt like the intensity dropped off due to the relatively isolated movements of the Dip and Pullup. Breaking up Snatches and Squats may keep a more even intensity.
Perform 5 rounds, each with 3 sets of the following, increasing weight each round. As with the Bear Complex, rest as needed between rounds.
The above is one set, so 3 sets is a total of 9 reps of each exercise. The max weight is the last round that can be performed unbroken.
Result: 30-35-40-45-50kg Last unbroken round was at 45kg. In the last round, the clean and FS were OK, but couldn’t manage the push press without breaking. Still I was happy I could do a 50kg front squat with what felt like good form and since my wrists weren’t trashed at the end I must have been doing something right.