Monday 9.05.11

 
 A good tutorial on basics of the Front Squat.  Learn from it, and make sure you ask a coach if you are maintaining form.  If not, drop the weight till the form is correct.

SWOD: Front Squats 5-5-5-5-5.  Try for a 5 RM.

Metcon: Burpee Ladder:

With a continually running clock, do 1 Burpee the first minute, 2 Burpees the second minute, 3 Burpees the third minute, and so on until you cannot complete the rx'd number of reps for that set.

Post weights and times to comments. cc

And now a max weight Front Squat by one of the U.S.'s best weightlifters, Kendrick Farris.  Notice the slight break down in form, which is fine for competition but should not be mimicked in training:

15 comments:

  1. SWOD: 35, 45, 55, 55, 55
    Metcon: 8rds

    ReplyDelete
  2. swod: 120,130,140,150,162 1st 4 rnds x5,rnd 5 x4
    metcon:14 rnd's +11 into rnd 15

    ReplyDelete
  3. 95 105 125 135 145
    8rds
    that was tough!

    ReplyDelete
  4. Swod:115x5 (mediocre)
    Metcon:10

    ReplyDelete
  5. SWOD: 165x5

    MetCon: 12 Rds + 9

    ReplyDelete
  6. My WOD had rope climbs in it, which believe it or not was the first time I've ever done rope climbs in a WOD. Check out my training log for the carnage it caused.

    http://bcscompoundtraining.blogspot.com/

    Mad props (that's right I said mad props) to those who particiapted at 31 Heroes for all the rope climbing you had to do! I've found a new weakness!

    ReplyDelete
  7. WOD: 135,155,175x3,165,155
    Metcon: 7rnds (Darn Stamina)
    Hopefully just 7weeks left.

    ReplyDelete
  8. SWOD: up to 120x5 for form
    METCON: 11 rounds

    ReplyDelete
  9. SWOD:
    95x5,135x5,185x5,225x5,260x5
    METCON:
    11 rounds + 11 burpeesjumping to touch a target 6" above arms reach

    ReplyDelete
  10. SWOD- 115x5 front squat
    METCON: 12 rounds + 11 burpees

    ReplyDelete
  11. SWOD: 135,175,195,225,235x4
    METCON: 13 rounds + 11

    ReplyDelete