1:30p
Power Cleans 5x5 - TnG
205-215-225-235-245. No misses today. Through landed wide on some. Not happy with that.
Front Squats 3x7
185-225-245
4:30p
WOD :
800m Run
40 HSPU
50 Box Jump Overs (24)
60 Back Rack Lunges (95)
70 Wall Balls (20)
800m Run
Time: 21:07
Rest 10
EMOM x 12
Odd: max Muscle ups
Even: Burpee touches
Score: first mu got 10. Just came up. For some 7's. then 5's. ended with 2 4's. was happy with these.
Showing posts with label Front Squats. Show all posts
Showing posts with label Front Squats. Show all posts
Tuesday, February 26, 2013
Wednesday, December 19, 2012
Wed, 12192012
WLW
Clean (triples) - floor then two from hang
165-185-215-225
Then 245x1
Rest 10-15
Clean & Jerk
155-185-205-215-225-235-247-256-267-275
Clean
Tried 287#. Caught it twice. Couldn't stand up.
Rest 15 min
Front Squat
185x5 225x3 255x3 275x1 300x1 315xF 315xF
Zombie Squats
(No belt) 135x5 185x5 205x5 225x3
(Belt) 255x1(F on 2) 265x1 275x1
^ ps these things suck!!! Thanx JP for the introduction to them in my programming.
135 for reps. Burner
Clean (triples) - floor then two from hang
165-185-215-225
Then 245x1
Rest 10-15
Clean & Jerk
155-185-205-215-225-235-247-256-267-275
Clean
Tried 287#. Caught it twice. Couldn't stand up.
Rest 15 min
Front Squat
185x5 225x3 255x3 275x1 300x1 315xF 315xF
Zombie Squats
(No belt) 135x5 185x5 205x5 225x3
(Belt) 255x1(F on 2) 265x1 275x1
^ ps these things suck!!! Thanx JP for the introduction to them in my programming.
135 for reps. Burner
Tuesday, November 27, 2012
Tuesday, 11272012
12 noon:
Front Squats @20X1
Warmups 95-135
185x5 205x5
Start Pyramid
225x5 255x5 275x3 285x1 295x1
OHS Work for Sat - feeling out Shoulder
95# x 5 sets of 8-11 reps.
^shoulder feeling it instantly. Saturday could be rough.
Rest 4 hrs
5p:
MAP
AMRAP 10
8 Power Cleans (155)
12 Box Jumps (30)
16 AbMat Sit-ups
Score = 5 + 18
*did singles on power cleans to save grip for Saturday.
Rest 5 Min
AMRAP 10
200m Row
15 Burpee Jumps to touch Rig
Score: 5 + 100
Legs were fried on WOD 1. Quads on fire and hip flexors. Most likely from all the squatting as of late. Overall a good day. Wind felt good on second AMRAP, was happy with that score. Burpees never being a strength of mine, but feeling better.
Front Squats @20X1
Warmups 95-135
185x5 205x5
Start Pyramid
225x5 255x5 275x3 285x1 295x1
OHS Work for Sat - feeling out Shoulder
95# x 5 sets of 8-11 reps.
^shoulder feeling it instantly. Saturday could be rough.
Rest 4 hrs
5p:
MAP
AMRAP 10
8 Power Cleans (155)
12 Box Jumps (30)
16 AbMat Sit-ups
Score = 5 + 18
*did singles on power cleans to save grip for Saturday.
Rest 5 Min
AMRAP 10
200m Row
15 Burpee Jumps to touch Rig
Score: 5 + 100
Legs were fried on WOD 1. Quads on fire and hip flexors. Most likely from all the squatting as of late. Overall a good day. Wind felt good on second AMRAP, was happy with that score. Burpees never being a strength of mine, but feeling better.
Sunday, November 25, 2012
Sun, 11252012
Legs are feeling the volume, but pushing through. No PR's today. I had that 275# for 3 below but just went for double. X3 would have been PR I believe. Overall feeling strong, but legs and hip flexors are tired. We will see how basketball goes tonight.
10a flag football. - 2 hrs
Rest 30 min
Front squats @20X1
Warnups (95x5x5) 135x5 155x5 185x5 215x5
Working Sets - pyramid'n. John Broz Method.
245x5. 265x3. 275x2
285x1. 295x1 307xF 307xF (not happening today)
Drop Downs ...
255x3 255x3 255x3
Cool Down:
OHS - Bar - easing shoulder in. Hang out in bottom position for 10 total min. With breaks.
Rest 4 hrs
7:30p
Basketball - 2 hrs Full court.
Great recovery Day!
10a flag football. - 2 hrs
Rest 30 min
Front squats @20X1
Warnups (95x5x5) 135x5 155x5 185x5 215x5
Working Sets - pyramid'n. John Broz Method.
245x5. 265x3. 275x2
285x1. 295x1 307xF 307xF (not happening today)
Drop Downs ...
255x3 255x3 255x3
Cool Down:
OHS - Bar - easing shoulder in. Hang out in bottom position for 10 total min. With breaks.
Rest 4 hrs
7:30p
Basketball - 2 hrs Full court.
Great recovery Day!
Wednesday, November 21, 2012
Wed, 11212012
10a Session:
"Awful Waffle"
40 Cal Row
35 DU
30 KB (53)
25 HR Push-ups
20 Deadlifts (225)
15 Hang Power Cleans (135)
10 Shoulder to OH (135)
Time : 7:59
^not pleased with this time at all. We all grip for me. Even going into it. Hands and grip felt week after the volume previously this week. Aggravate. I had a lot more in me than this. Might attempt to loosen up and do this again this afternoon. Annoyed!
Tonight, Weightlifting Wed - 1RM Clean & Front Squats
PM Session 8p
Clean and jerk
225-245-255-270 (failed on jerk). Tried twice. Missing jerk. Normally not a hard jerk, need to work that on side. Will ASAP.
Moved onto single cleans
280 make. PR
285 - failed. Cam crashing on me. Best the bar
Front Squat (doubles)
225-255-275-285 (pr)
Attempt at a single PR
305. Got it! PR. Fuck yeah!!!
Attempt at 310 failed but pumped with the 305!!!
What a for the gym. Holy shit. So many PR's at WLW tonight. Amazing night!
"Awful Waffle"
40 Cal Row
35 DU
30 KB (53)
25 HR Push-ups
20 Deadlifts (225)
15 Hang Power Cleans (135)
10 Shoulder to OH (135)
Time : 7:59
^not pleased with this time at all. We all grip for me. Even going into it. Hands and grip felt week after the volume previously this week. Aggravate. I had a lot more in me than this. Might attempt to loosen up and do this again this afternoon. Annoyed!
Tonight, Weightlifting Wed - 1RM Clean & Front Squats
PM Session 8p
Clean and jerk
225-245-255-270 (failed on jerk). Tried twice. Missing jerk. Normally not a hard jerk, need to work that on side. Will ASAP.
Moved onto single cleans
280 make. PR
285 - failed. Cam crashing on me. Best the bar
Front Squat (doubles)
225-255-275-285 (pr)
Attempt at a single PR
305. Got it! PR. Fuck yeah!!!
Attempt at 310 failed but pumped with the 305!!!
What a for the gym. Holy shit. So many PR's at WLW tonight. Amazing night!
Thursday, November 15, 2012
Thursday, 11152012
FS 3x5 @ 22X1
210-220-230(pr) - 235x3 failed on fourth
Singles
265-275-285-295-302 *pr attempt but failed
Moving on...
Snatch grip Deficit DL's (1.5 inch)
225x3 275x3
Then with straps
295x3 315x3
WOD: 4 rds
20 wall ball (20)
400m row
Time: 11:02
*all wall balls u broken. Happy with that. Quads were on fire!!
Rest 10-12 min
5rds for time:
10 Burpee Box Jumps (up and over =1)
15 T2Rings
Time : 8:59
Rest 30 minutes
Then Yoga
Great day!!
Sunday, November 4, 2012
Sunday, 10042012
Day after "CF Total Yesterday" (which I PR'd all my lifts). So today, wasn't feeling very strong lol
Back super sore. Legs. All of the above.
But, time is valuable and going to take advantage of the time I have.
Front Squat
135x10. 155x5. 185x3 225x1 245x1 255x1. 265x1 275x1 285x1 290xF. 290xF. :-(
Drop sets
225x4 235x4 245x4 *think near died
Drop again
135x12. 155x12
AMRAP 10
5 strict pull-ups
10 WallBalls
15 t2 Rings
Score = 6+5 (maybe 7, we lost track)
Back super sore. Legs. All of the above.
But, time is valuable and going to take advantage of the time I have.
Front Squat
135x10. 155x5. 185x3 225x1 245x1 255x1. 265x1 275x1 285x1 290xF. 290xF. :-(
Drop sets
225x4 235x4 245x4 *think near died
Drop again
135x12. 155x12
AMRAP 10
5 strict pull-ups
10 WallBalls
15 t2 Rings
Score = 6+5 (maybe 7, we lost track)
Saturday, October 6, 2012
Saturday, 10062012
Update.
Yesterday was an amazing day.
We got into Charlotte Nc late (Thurs) and stayed in a phenomenal hotel.
Slept in on Friday. Explored Charlotte a bit an then headed to MDUSA. We spent the afternoon watching the guys train and chatting with Don McCauley.
We visited the MDUSA store and picked up some goodies
Everyone was super cool. Look forward to visiting again soon.
The next hour was spent with Jon, Jess and Don, chatting about everything weightlifting. We were beyond lucky to be there at this time. The info that was shared was priceless (and inside secrets :-) ).
Following training. Headed to Jon & Jess's to clean up. Great conversation, constantly learning. We hit a great steak house nearby and were there most of the night. The night was a phenomenal way to finish off our trip. Great company, weightlifting talk and great food. Jess & Jon are so passionate about their careers, you simply can't help but be instantly motivated and want more of yourself.
Saturday Training :
We hit a Golds Gym since no CF gyms are open for afternoon stuff on weekends. Couldn't miss our squat Session.
Back squat - pause bounce out of bottom. 135-185-225-255
Back squat
275x2. 295x1. 305x1. 315x1 320x1 325x1 (ugly but got it)
Drop
305x2 (second was ugly)
275x5.
Front squat
225x5. 185x5. 185x5. 185x5.
185x X (got 12)
Now heading north. 8 hrs til home. We hope to get one more training session on.
Yesterday was an amazing day.
We got into Charlotte Nc late (Thurs) and stayed in a phenomenal hotel.
Slept in on Friday. Explored Charlotte a bit an then headed to MDUSA. We spent the afternoon watching the guys train and chatting with Don McCauley.
We visited the MDUSA store and picked up some goodies
Everyone was super cool. Look forward to visiting again soon.
The next hour was spent with Jon, Jess and Don, chatting about everything weightlifting. We were beyond lucky to be there at this time. The info that was shared was priceless (and inside secrets :-) ).
Following training. Headed to Jon & Jess's to clean up. Great conversation, constantly learning. We hit a great steak house nearby and were there most of the night. The night was a phenomenal way to finish off our trip. Great company, weightlifting talk and great food. Jess & Jon are so passionate about their careers, you simply can't help but be instantly motivated and want more of yourself.
Saturday Training :
We hit a Golds Gym since no CF gyms are open for afternoon stuff on weekends. Couldn't miss our squat Session.
Back squat - pause bounce out of bottom. 135-185-225-255
Back squat
275x2. 295x1. 305x1. 315x1 320x1 325x1 (ugly but got it)
Drop
305x2 (second was ugly)
275x5.
Front squat
225x5. 185x5. 185x5. 185x5.
185x X (got 12)
Now heading north. 8 hrs til home. We hope to get one more training session on.
Monday, February 27, 2012
Update
7 Minute of Jumping Burpees
target 6" above and
Total Reps = 105 on 3rd attempt
2attempts at 101
Did this last week, last attempt on Sunday
Today
Front Squats: 5x2
185x2 225x2 235x2 245x2 250x2 PR
"20's Up"
3 rds
20 pullups
20 wall balls
20 abmat situps
= 5:32
target 6" above and
Total Reps = 105 on 3rd attempt
2attempts at 101
Did this last week, last attempt on Sunday
Today
Front Squats: 5x2
185x2 225x2 235x2 245x2 250x2 PR
"20's Up"
3 rds
20 pullups
20 wall balls
20 abmat situps
= 5:32
Sunday, February 12, 2012
Tuesday, September 6, 2011
Tuesday, August 30, 2011
Day at CFFP
745a
Buy In:
General Warm up
Hip Mobility
WOD1: Front Squat
5 x 5
185 x 5. 195 x 5. 205 x 5(PR). 210 x 2. 210 x 5(PR)
Cash Out: Snatch Work
Failed miserably today
1p
"Nate". As 30 min AMRAP
W/ Jordan. One working, one resting
Total- 18 Rounds
4p
"Pirate Girl"
15-12-9
Power Snatch (115#)
Burpees
400m Run
Time: 9:40 (used 95#)
745a
Buy In:
General Warm up
Hip Mobility
WOD1: Front Squat
5 x 5
185 x 5. 195 x 5. 205 x 5(PR). 210 x 2. 210 x 5(PR)
Cash Out: Snatch Work
Failed miserably today
1p
"Nate". As 30 min AMRAP
W/ Jordan. One working, one resting
Total- 18 Rounds
4p
"Pirate Girl"
15-12-9
Power Snatch (115#)
Burpees
400m Run
Time: 9:40 (used 95#)
Tuesday, August 9, 2011
Crossfit Invictus
AM WORKOUT: 7:30am
Buy In:
Jump Rope 5 Minutes
Hip Mobility
Shoulder Mobility
Warmup Front Squat
WOD: Front Squat
5-5-5+
135x5 155x5 175x5 185x4
WOD2: 15-12-9
Hang Cleans (135#)
Burpees
Time: 9:36
PM WORKOUT
6p Ish
4 Sets:
Bench Press - 2-4reps x 20X1 (205#)
Rest 90 Second
Sled Pull (Prowler + 2x45#'s) 100m (approx)
Rest 90 Seconds
WOD: AMRAP 10
10 Burpees
200m Run
10 Ring Dips
Total: 5+8 Burpees
AM WORKOUT: 7:30am
Buy In:
Jump Rope 5 Minutes
Hip Mobility
Shoulder Mobility
Warmup Front Squat
WOD: Front Squat
5-5-5+
135x5 155x5 175x5 185x4
WOD2: 15-12-9
Hang Cleans (135#)
Burpees
Time: 9:36
PM WORKOUT
6p Ish
4 Sets:
Bench Press - 2-4reps x 20X1 (205#)
Rest 90 Second
Sled Pull (Prowler + 2x45#'s) 100m (approx)
Rest 90 Seconds
WOD: AMRAP 10
10 Burpees
200m Run
10 Ring Dips
Total: 5+8 Burpees
Thursday, July 28, 2011
6:30a @ CFFP
6:30am
Buy In:
Dynamic Warmup
Hip Mobility
WOD: (Strength)
Front Squats, ss w/ DB Strict Press
5x3 FS DB 55#
135x3. 155x3. 185x3. 185x3. 195x3
WOD: Metcon
AMRAP 12
10 DB Thrusters (45#)
10 Burpees
30 Double Unders
Rounds: 4 Rounds +6 Thrusters
Buy In:
Dynamic Warmup
Hip Mobility
WOD: (Strength)
Front Squats, ss w/ DB Strict Press
5x3 FS DB 55#
135x3. 155x3. 185x3. 185x3. 195x3
WOD: Metcon
AMRAP 12
10 DB Thrusters (45#)
10 Burpees
30 Double Unders
Rounds: 4 Rounds +6 Thrusters
Monday, July 18, 2011
Buy In:
400m Run
Burgener Warmup
Couch stretch
Hip mobility
Warmup for Front Squat
WOD1: Front Squats
5x3
185x3. 195x3. 205x1 (failed on 2nd)
205x2 (failed on 3rd). 205x3(PR)
Rest 30 Min
WOD2: 21-15-9
SDHP (95#)
HSPU (on 45# plates to abmat)
Time: 7:14
***died on these. Think still taxed Crome Grace on Sunday
Cash Out:
Turkish Getups
*used 55 and 35 KB's
400m Run
Burgener Warmup
Couch stretch
Hip mobility
Warmup for Front Squat
WOD1: Front Squats
5x3
185x3. 195x3. 205x1 (failed on 2nd)
205x2 (failed on 3rd). 205x3(PR)
Rest 30 Min
WOD2: 21-15-9
SDHP (95#)
HSPU (on 45# plates to abmat)
Time: 7:14
***died on these. Think still taxed Crome Grace on Sunday
Cash Out:
Turkish Getups
*used 55 and 35 KB's
Wednesday, June 29, 2011
Tuesday
Front Squats at Golds with Dave
135 x 3 sets of 5 Reps
GymKen at Night
Mushroom work
Muscle Ups - 3 sets 8x8x6
135 x 3 sets of 5 Reps
GymKen at Night
Mushroom work
Muscle Ups - 3 sets 8x8x6
Friday, May 27, 2011
Wednesday, May 11, 2011
Sunday, March 20, 2011
Tuesday, September 21, 2010
Monday Sept 20th
WU: Good Mornings + Squats - light weight
WOD: Front Squats
wu - 95lb x 8-10 reps x 2 sets
135 x 5 155 x 5 155 x 5 165 x 4 175 x 4 Drop set to reg Back Squats 135 x 10
Cash Out: Semi Sup Pull Ups , Super set with some Core
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