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.
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:
SWOD: 35, 45, 55, 55, 55
ReplyDeleteMetcon: 8rds
swod: 120,130,140,150,162 1st 4 rnds x5,rnd 5 x4
ReplyDeletemetcon:14 rnd's +11 into rnd 15
95 105 125 135 145
ReplyDelete8rds
that was tough!
225*5 12Rnds + 10
ReplyDelete105 x 5 and 13 rounds!!
ReplyDeleteSwod:115x5 (mediocre)
ReplyDeleteMetcon:10
SWOD: 165x5
ReplyDeleteMetCon: 12 Rds + 9
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.
ReplyDeletehttp://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!
WOD: 135,155,175x3,165,155
ReplyDeleteMetcon: 7rnds (Darn Stamina)
Hopefully just 7weeks left.
SWOD: up to 120x5 for form
ReplyDeleteMETCON: 11 rounds
SWOD:
ReplyDelete95x5,135x5,185x5,225x5,260x5
METCON:
11 rounds + 11 burpeesjumping to touch a target 6" above arms reach
SWOD: 105x5 Front squat
ReplyDeleteSWOD- 115x5 front squat
ReplyDeleteMETCON: 12 rounds + 11 burpees
155lbs, 8 rnds - 4 jumps
ReplyDeleteSWOD: 135,175,195,225,235x4
ReplyDeleteMETCON: 13 rounds + 11