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Front Squat & Conditioning

By 09/17/2010No Comments

:startwod:

Warm Up

Joint Mobility and Line Drills

Strength Work

Front Squat  5 – 5 – 5 +
If you are on week #1-
Set #1 is 5 reps @ 65% of your “working” one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%

Conditioning Work

Max Rounds and Reps in 15 mins

20 Double Unders or 50 Single Jump Rope

10 Thrusters 95M/65W

5 Handstand Push Ups or 25 Push Ups

:endwod:

Coaches Notes:  If the athlete does not have a 1 Rep Max on Front Squat.  Have them do 5 – 5 – 5 at a challenging load.  15 Min time limit on the Strength WOD.

Steven