Front squat
Build quickly to max, then,
80% x 2 x 3
1 hang power clean + 1 clean
5 x 2 (75% max clean)
*One set is the sequence above performed twice through.
Finisher
Wall balls
6 x 30 sec : 30 sec
Tag Archives | front squat
THURSDAY 17-05-12
MONDAY 07-05-12
Front squat
Build quickly to max, then 75% max x 3 x 3
Finisher
3 rounds of:
5 high box jumps
10 toes2bar
SATURDAY 28-04-12
08h00 – 09h30
Olympic Lifting
Snatch balance
1RM (3 attempts)
Power clean
1RM (3 attempts)
Front squat
1RM
09h30 – 10h30
Open Gym
WEDNESDAY 29-02-12
Front squat
2-2-2-2-2-2
Complete 3 rounds of:
10 KB goblet squats
200m run
‘Little big’ Ryan has been gunning it recently. He managed to meet Mr. Pukie twice last week! How close have you come to losing your breakfast/lunch during a workout?
FRIDAY 10-02-12
All of the best to the athletes competing in the Fittest in Cape Town event on Saturday. Last year we had one athlete enter, Will Schutte. This year we have 15 athletes throwing down! Competition is the arena for personal development, and our members that have participated in competitions are proof of that.
On Sunday, intern coach Ruby and myself will also be attending Carl Paoli’s Freestyle Connection seminar to improve our gymnastics skills with a view to passing on that knowledge to you!
Front squat
2 x 10
*Work at about 65% your max. Emphasise SPEED when standing.
Rope climbs
1-2 in between squat sets
