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Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Monday, December 14, 2020

Front Squat - Metcon

Monday, December 14, 2020

Home Gym


Warm Up

Wrist Mobility
Comptrain Barbell Warm-up
Front Squat - 95, 135#

Front Squat

5 sets of 3 reps (at max weight double from last week)

I was supposed to use 160#, I scaled to 145# for the first set and 155# for the remaining (4) sets.  The weight was moving well, but I am still not super comfortable with my Front Squat.


For time:
75 WBS
50 T2B
50 WBS
25 T2B
25 WBS

I scaled the rep scheme to 50-25-25-10-10, which dropped the reps from 150 wall balls to 85 and the T2B from 75 to 35.  It was still a tough workout with long pauses.  I used a 20# wall ball to a little over 9 feet and broke the reps up.

8/6/6/5 (kipping leg raises)
quick singles

I finished in 10:31 and felt good about the effort.  I want to be comfortable with a 20# wall ball and want to get a better kip going.

Programming was from CFG for 12.14.2020.  I skipped convict conditioning today, but I may still do handstand hold and push-ups tonight.

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