Front Squat

Friday, August 19, 2016

Coach Ben

(12:15 PM) about 8 of us

Warm Up

Run to fence, 10 air squats, 10 leg swings each leg, run back

With wall ball, lay back on ball with toes pointed and arms overhead for a 90 second stretch
10 wall ball squats.
Repeat stretch this time holding 25# plate (I could not do this).
10 wall ball cleans.
Runners lunge stretch then straighten knee for 10 on each side.
10 wall balls.
10 leg swings each leg.
10 clean to wall ball.

Front Squat (FSQ)

Warm up with 10 FSQ with barbell, hang from bar, then 10 more with big breath and braced core at top, kip swings

Open up shoulders by narrow grab with bar behind back and work elbows around.

Warm up to first set

5x3 E3OM

115#, 3 pull-ups with toes in front
135#, 3 ring pull-ups
145#, swing to horizontal and then pull-up
155#, Muscle up transitions
155#

WOD

500m Row
400m Run
30 Burpees
20 KB Front Squat (Rx for men was 53#, I used 35#)
10 Muscle-ups (Fitness was 2 pull-ups and 2 dips for each MU, I did these)

I finished in 13:03 and felt really good about the effort.  The burpees were the toughest part and after the first 12, I had to break up the sets and break form.

Extra Credit

10x2 Rope Climbs EMOM.  I did singles for 6x1 Rope Climbs EMOM.