A1. Front Squats
Beginners: 5, 5, 5 @ 22x2, rest 2 min
Intermediate: 3, 3, 3, 3, rest 2 min
Advanced: Go up to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min
A2. Front Levers
Beginners: 10 sec hold with elevated scaps and working hard to pull rib cage to ceiling x 4 sets; rest 1 min
Intermediate: 10 sec hold with knees pushed against elbows x 4 sets; rest 1 min
Advanced: 10 sec hold without knees pushed out, extending knees out past bar; rest 1 min
B. Toes to Bar x 30 sec AMRAP
Shoulder touches x 30 sec AMRAP
rest 3 min
4 sets
If you are not ready for shoulder touches aim for 30 sec handstand hold.
C. KB Snatch Ladder 35/50 lbs: 7 down
Do 7 reps each arm and then 6 and then 5...down to 1 per arm.
For Time
Beginners: do 1 arm kb swing
I think I'll do this one on Friday in Chris's basement. I'd like to keep feeling the heavy squats as twice a week isn't quite enough.
ReplyDeletePr'd at 315# for the front squat and went for 330# but, "no go" today. So did 295# for the doubles. Now I am going to eat and sleep:)
ReplyDeleteSo much fun training at 11 am with Dad, Sandi, Chris and Char.
ReplyDeleteHoly crap. Isn't your front squat higher than your back squat now?
ReplyDeleteInteresting article I found on the HB squat.
ReplyDeletehttp://www.ampedtraining.com/2010/strength/highbar-squat-underrated
Kurt, you have totally hijacked this blog! Lol. Nope, my BS is 400 but all the big lifts seem to be going up. I would just like my bodyfat to go down. I am feeling pretty chubby.
ReplyDeleteDarci, I also enjoyed training with you guys. I really didn't feel like working out today but once I got there I got over it.
I think it's a form of self-delusion. I keep hoping you're not 100lbs ahead of me on every lift...lol.
ReplyDeleteFS not so great. I failed at 235 and I should have got that one up. I dropped the elbows. The sets at 205 felt fine and well as the handstand holds and lever progressions.