Front Squats

All posts tagged Front Squats

WOD – front squats + 10-9-8….

Posted by bronick on January 25, 2010
Posted in: WOD. Tagged: , , . 1 comment
WOD

Front Squat

3-3-2-2-1-1

What does this mean? This means: Warm up to your 3 rep max and hit it 2 times, add weight then hit your 2’s hard, finally add even more weight and finish with extremely challenging 1 rep max’s.

10-9-8-7-6-5-4-3-2-1

Box Jump 24″

Thruster @ 135#/95#

This workout should be done in less than 14 minutes. Obviously at this load it would take some of you a lot longer than that. Please adjust the weight accordingly. However, I would rather have you start heavier and need to drop down than start to light and finish in 3 minutes.

Results
135-185-205-225-245-255

Not to bad for not doing front squats in a while the last time I logged them for weight was back in Nov and i think it was 215# x 3.
14:23 @ 95#
The thrusters, as expected, did me in. I did actually lay o. The floor for about 30s or so just before the 4 rep round as my back was not happy. But overall I think 95# was a good weight.

••Ben••

(iPhone iRonick)

WOD – Front Squat, Thrusters, Push Press

Posted by bronick on November 12, 2009
Posted in: WOD. Tagged: , , . Leave a Comment
WOD

Tabata Push Ups

Rest

3 Rounds for Time: #135 7 Front Squats 5 Thrusters 3 Push Presses

Rest 2 minutes and repeat


Results


Tabata: 5… Started at 11, dropped to 6, then finally 5.
 
Metcon: 95# – first set was 5:41 and I need to check the 2nd set time tomorrow since I forgot to send this from the gym…
This workout defienitly got to my wrists which slowed me down a lot. I really need to work on that front squat and thrusters position.  

••Ben••

(iPhone iRonick)

WOD Front Squats & GHD Situps

Posted by bronick on July 7, 2009
Posted in: WOD. Tagged: , . 2 comments
WOD
21-18-15-12-9-6-3
Front squat 185#
GHD Situps

Results

34:10, 135#
Hacking up a lung in between reps didn’t help… But at least I finished! And surprisingly I was able to knock out the GHDs rather quickly, so we’ll see how sore I am tomorrow from them. 

••Ben••

(iPhone iRonick)