A. Front Squat
Beginner: 5, 5, 5 @ 22x2; rest 2 min
Advanced: Work up to a 1RM, then drop 20 lbs and do 2 reps x 3 sets; rest 3 min.
B. HSPU x 1 rep, then go down to 2 reps x 5 sets; rest 2 min.
You need to find a depth that you can do for one rep. Then, you add some height to something that you can manage for 2 reps. This is meant to be a sub-maximal load. If you have a hspu, then add plates for more depth.
Beginners: Downward Dogs
C. Grace Please Post Your Results
30 clean and Jerks for Time at 60% of your 1RM clean and jerk.
Clean & Push Press
ReplyDelete30 reps
31 lbs
4:34
~Shara
Grace - 105lbs 5:15
ReplyDeleteThanks Darci for another great time at Flux. Chris - it was great working with you and I appreciate the encouragement and help. Great job on the front squats, very impressive!
Good work everyone! Not sure I would have finished Grace if I didn't have 8 people watching me and counting my reps, haha!
4:03 at 85 lbs
ReplyDeleteI liked the HSPU work today, is a fun way to tackle it.
Thanks,
Jane
Thanks Mike, nice to meet you. I Pr'd on the front squat with a 300# single and then did Grace (135#) in 3:19 which is not a Pr:( my previous best was 2:40 but I probably hadn't done squats right before:)
ReplyDeleteGrace 65lb 4:48.
ReplyDelete55 lbs -3:11
ReplyDelete65 lbs - 3:41
ReplyDeleteHPC & Jerk - 55lbs, 4:24
ReplyDelete75 lbs, and a personal worst for time 7 something. I stopped looking at the clock.
ReplyDeleteHelen