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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3 Rounds for Time
7 Front Squats (225/155 lb)
700 meter Bike
100 foot Monkey Bar Traverse

Sunday 201213

For time:

20 weighted lunge steps

20 muscle-ups

200-ft. handstand walk

20 hang power cleans

20 box jumps

20 deficit handstand push-ups

20 front squats

♀ 125-lb. lunge, clean, and squat; 30-in. box; 4-in. deficit

♂ 185-lb. lunge, clean, and squat; 36-in. box; 6-in. deficit

Larry

Larry

21-18-15-12-9-6-3 reps for time of:

Front squats

Bar-facing burpees

*200-m sandbag carry after each round

♀ 75-lb. squat, 50-lb. sandbag

♂ 115-lb. squat, 80-lb. sandbag

Friday 201016

Front squat 5-5-3-3-3-1-1-1-1-1 reps

Run 1 mile

Thursday 201008

21-18-15-12-9-6-3 reps for time of:

Front squats

GHD sit-ups

♀ 125 lb.  ♂ 185 lb.

Wednesday 200916

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

Then,

1,000-m row for time

Tuesday 200811

Practice SLIPS for 20 minutes

Zercher squat 2-2-2-2-2-2-2-2-2-2 reps

Monday 200803

Overhead squat 1-1-1-1-1 reps

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

Back squat 1-1-1-1-1 reps

Try to increase the load on each rep.

Saturday 200718

5 3-minute rounds of:

10 front squats

10 box jumps

Row for max calories

Rest 3 minutes between rounds.

♀ 125-lb. squat, 30-in. box

♂ 185-lb. squat, 36-in. box

Wednesday 200708

Complete as many rounds as possible in 20 minutes of:

5 strict weighted pull-ups

10 weighted sit-ups

15 dumbbell squats

♀ 25-lb. DBs   ♂ 35-lb. DBs

Use a single DB for the pull-ups and sit-ups and two for the squats.