Wednesday, December 1, 2021

Dead Stop Front Squat - Fran Sandwich

Wednesday, December 1, 2021

CFG - Lucas

1200 - 11 of us

Crossover Symmetry
Foam Roll
Wrist Mobility / Front Rack

Warm Up

400 meter run

2 rounds of

boot strapper
mountain climber twist
pass through
scap pull-up
pike push up
slow ring row


In 15 minutes build to today’s 1-RM Dead-Stop Front Squat

Dead-Stop Front Squat (1 Rep)

This was an interesting variation where the bar was set on the rack in the bottom position.  The athlete gets in  position and drives up.  The weight is then brought down and placed back in the rack.  I would have preferred to lift from pins or the blocks.

I worked up from 95-115-125-135-145-155#.


Fran Sandwich (Time)

For time:
800 Meter Run
immediately followed by…
Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
immediately followed by…
800 Meter Run

I scaled this to 45# thrusters and ring rows.

Run 1 - 4:32
Fran - 6:52 (11:24)
Run 2 - 4:45 (16:09)

I was very happy with the run consistency and my scaling choice.


DB Triceps kick back (15#) 10-8-6 reps

No comments:

Post a Comment