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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Tuesday 131001

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

Thursday 130725

For time:

100 Double-unders

Run 100 meters

15 foot Rope climb, 4 ascents

Run 100 meters

135 pound Front squat, 30 reps

Run 100 meters

100 meter Farmer carry, 70 pound dumbbells

70 pound Dumbbell snatch, alternating, 20 reps

Run 100 meters

Tuesday 130723

For time:

205 pound Front squat, 20 reps

30 Box jump, 30 inch box

40 Kettlebell swings, 1.5 pood

50 Wall ball shots, 20 pound ball

Monday 130708

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

Tuesday 130618

21-18-15-12-9-6-3 rep rounds of:

185 pound Front squat

GHD Sit-up

Sunday 130505

Front Squat 10-10-10-10-10 reps

Tuesday 130402

For time:

115 pound Shoulder press, 10 reps

115 pound Overhead squat, 15 reps

115 pound Push press, 20 reps

115 pound Front squat, 25 reps

115 pound Push jerk, 30 reps

115 pound Back squat, 35 reps

Tuesday 130319

Complete as many rounds as possible in 12 minutes of:

75 pound Shoulder press, 4 reps

75 pound Sumo deadlift high-pull, 8 reps

75 pound Front squat, 12 reps

Tuesday 130205

For time:

205 pound Front squat, 20 reps

30 Box jump, 30 inch box

40 Kettlebell swings, 1.5 pood

50 Wall ball shots, 20 pound ball

Austin Malleolo 5:25. Post time to comments.

Thursday 130117

Front squat 1-1-1-1-1-1-1 reps

Candice Ruiz 175-195-205-215-230-240-245(f)lbs,

Allison King 90-95-100-105(f)-102.5-100-100(f)kgs.

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