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.

Search...

Sunday 161016

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

Thursday 161013

10 rounds for time of:

95-lb. sumo deadlift high pulls, 7 reps

95-lb. front squats, 7 reps

95-lb. push jerks, 7 reps

Tuesday 160913

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 160814

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

Monday 160725

For time:

12 ring handstand push-ups

225-lb. back squats, 15 reps

20 burpees

9 ring handstand push-ups

205-lb. front squats, 18 reps

20 burpees

6 ring handstand push-ups

185-lb. overhead squats, 21 reps

20 burpees

Saturday 160709

For time:

185-lb. weighted lunges, 20 steps

20 muscle-ups

200-ft. handstand walk

185-lb. hang power cleans, 20 reps

20 box jumps, 36-inch box

20 handstand push-ups to 6-inch deficit

185-lb. front squats, 20 reps

Thursday 160707

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

Saturday 160618

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 160418

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 of the fifteen sets.

Woehlke

Woehlke

3 rounds, each for time of:

4 jerks, 185 lb.

5 front squats, 185 lb.

6 power cleans, 185 lb.

40 pull-ups

50 push-ups

60 sit-ups

Rest 3 minutes between rounds.