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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Wednesday 171213

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

Friday 171027

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

Saturday 171014

For time:

60 single-leg squats, alternating

50 wall-ball shots, 20-lb. ball

40 box jumps, 24-in. box

30 deadlifts, 185 lb.

20 power cleans, 185 lb.

10 front squats, 185 lb.

Thursday 170914

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

Sunday 170820

21-15-9 reps for time of:

185-lb. front squats

14-lb. med-ball GHD sit-ups

Sunday 170730

Front squat 5-5-5-5-5 reps

Monday 170710

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.

Sunday 170625

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

Tuesday 170620

Tabata squats holding a 45-lb. plate

Weighted dip 3-3-3-3 reps

Monday 170612

4 rounds for time of:

30 push-ups

115-lb. front squats, 20 reps

115-lb. push presses, 20 reps

30 GHD sit-ups