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Front Squat & Conditioning

By 09/24/2010No Comments

:startwod:

Warm Up

Joint Mobility and Line Drills

Strength Work

Front Squat 3 – 3 – 3 (or more)

If you are on week #2-

Set #1 is 3 reps @ 70% of your “working” one rep max.

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%

Conditioning Work

21,15,9

Back Squats (hold for 2 seconds at the bottom) 135M/95W

Push Ups (release hands at bottom)

rest 5 mins then:

Run 400 Meters for time

:endwod:

Funny how hitting the bottom of the Squat and holding it for 2 seconds changing EVERYTHING.

Steven