Front Squat

Thursday, September 22, 2016

Oracle Gym

11:45 AM

Warm Up (15 min)

5 minute row (1050 yards, 60 calories), 20-20-20 (air squat, pass throughs, OH squat), Sampson Stretches, up and over the fence (forwards/backwards), single leg touches

Front Squat (25 min)

Start with wrist mobility, forearm, triceps, lat smash

Warm up with 45#, 65#, 95#, 115#

5x3 E3OM

135#
135#
140#
145#
150#

Single Leg Squats to bench (15 min)

2 sets of 5 reps each leg

Discussed deadlift, mobility at length with Nicole

Handstand Push-up Progression (25 min)

Teeter - Start in tripod, rock back - This was really tough as weight must move from your head to your hands and then end on feet.  I did 8 reps.

Kick Pause Press - Start in tripod, keep head on ground, kick feet to plank and finish with push up.  This was a little easier, I did 2 reps.

1 Wall Walk-Up and hold

Kick up to Handstand - I did about 8 of these and on the last several reps I tried lowering to yoga blocks.  With block on end and 2 blocks stacked on each other, I could do an inverted push-up.  With 1 block at lowest setting, I could lower to block, but would then fail to push-up.