102617

MetCon – Three Rounds For Time:

• 400M Run
• 12 Front Squats (95#)
• 21 Box Jumps (24″)

Time = 11:35

102017

Front Squats w/ a 5 sec pause @ bottom & 5 sec pause 1/2 way up.

• 6 x 3 Progression
• 135#
• 155#
• 175#
• 195#
• 210#
• 220#

081217

Front Squats w/ a 7 sec. pause at bottom & 15 sec. pause 1/2 way up – 245#

3 x 3 @ 75% (185#) afterward

063017

Front Squat 5 x 5 @ 75% of 1RM – 195#

060917

Front Squats – 50% of 1RM – 3 x 10

As rx’ed @ 130#

042817

Front Squat 3 x 3 for a max of 205#

020117

AMRAP 3 mins:

• 3 Power Cleans
• 3 Front Squats
• 3 Push Jerks
• (95#)
• Rest 3 mins

AMRAP 3 mins:

• 3 Power Cleans
• 3 Front Squats
• 3 Push Jerks
• (95# – scaled)
• Rest 3 mins

AMRAP 3 mins:

• 3 Power Cleans
• 3 Front Squats
• 3 Push Jerks
• (115# – scaled)
• Rest 3 mins

Total of 12 rounds plus 6 reps.

010816 – Front Squats

Front Squats with a Pause

1RM FS with a 7 second pause at the bottom and a 15 second pause half way up

Weight = 215#

Take 80% of weight above a complete 3 x 3 FS

062215 – Lift & Metcon

Front Squat

175# – 5 x 2

MetCon

400M repeats w/ 3:00 minutes rest x 4

121210 – Front Squats

Front Squat 5×5 @80% of 1RM (200lbs.)

Will try 85% next time.

101004 – Front Squat and MetCon

3 Rep Max Front Squat

Up to 220 lbs.

3 Rounds of:  400M Run / 10 Push-ups / 10 Pull-ups / 10 KB Swings (53 lbs.)

Time = 9:30

100807 – Front Squats

Front Squats up to 215lbs. x 3

100328 – Front Squat

Worked up to 3 rep max Front Squat @ 210 lbs.

100219 – Front Squat

Front Squats up 235lbs.

100130 – Front Squat & MetCon

Front Squat up to 230lbs.

AMRAP in 10 minutes of:  10 Box Jumps (24″) / 15 Double Unders / 20 Sit-ups

8 Rounds.

Felt good to be back after a hectic work week.