Front Squat

Front Squat is an amazing exercise that you need to include in your programs because it is the foundation of Clean. Some of the benefits of this exercise are that it develops the core strength of the body and increases the strength of the leg muscles. It also improves the mobility of the basic joints and helps you improve in Olympic Lifts.

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Sunday 150503

5 rounds, each on a 3-minute clock, of:

20 GHD sit-ups

20 hip extensions

Max reps body-weight front squat

Rest at least 3 minutes between each round.

Monday 150406

Front squat 3-3-3-3-3 reps

Monday 150309

10 rounds for time of:

205-lb. front squats, 5 reps

5 parallette handstand push-ups

Friday 150213

Front squat 10-10-10-10-10 reps

Wednesday 150204

Power clean 3-3-3-3-3 reps

Front squat 2-2-2-2-2 reps

Squat clean 1-1-1-1-1 reps

Thursday 150115

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Friday 141219

Ring push-up ladder

Rest 5 minutes

Body-weight front squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Sunday 141123

2 rounds for time of:

205-lb. front squats, 10 reps

10 burpee muscle-ups

Tuesday 141111

Inverse Tabata shoulder press, 155 lb.

Inverse Tabata front squat, 245 lb.

Inverse Tabata deadlift, 365 lb.

The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.

Monday 141027

9-7-5 reps for time of:

225-lb. front squats

Bar muscle-ups