Thursday, May 2

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1RM = TODAY's heaviest successful lift for 1 rep.

PR = your heaviest 1 rep EVER.

It is OK if TODAY's heavy lift is not a PR, or even close to a PR. If
you give your best effort TODAY, be proud. Each day's effort pushes you
closer to your goal, even if you don't feel it yet.

Front Squat Focus

1. Mobility = Couch stretch, Box Hip stretch, Band Hamstring stretch, Lacross ball to the hips and calves, Tricep rollout on barbell, Tricep band stretch

2.  Warm up with 2 supersets of 10 Goblet Squats alternating with 10 Reverse Hyper resistance lifts (keep weight that is currently on the machine, resist weight on way back down – count to 5 slowly).

3. Squat to a 1 rep max for today.

4. Drop about 20 to 30% off the bar and squat up to a heavy 3
("heavy 3" means the heaviest weight you can do without missing) –
go up by no more than 10-20 lb. at a time.


3. Drop about 20 to 30% off of that and do 2 sets of 5 with the
best form you can muster, trying to come up as fast out of the hole as
you possibly can.


BackSquat_FrontSquat_Comparison
Squatting is a fundamental human movement pattern that involves nearly
every muscle in the body. Squatting improves fitness, performance, and
mobility for daily-life tasks.

Comments

  1. Rachel Lewis says:

    Zach W: 375# x 1, 275# x 3, 225# x 5, 225# x 5
    Rachel L: 165# x 1, 125# x 3, 85# x 5, 85# x 5
    Took it easy today because we are both doing Filthy Fifty at 5.

  2. Front Squats
    165# New PR
    135×3
    140×3
    145×3
    115×5
    120×5

  3. Amanda says:

    Front Squat-190#
    153×3, 163×3
    123×5, 123×5

  4. Front Squat
    195 x 1
    175 x 3
    140 x 5
    140 x 5

  5. Chelsey says:

    Chelsey’s Front Squats
    185 x 1 PR!
    140 x 5
    140 x 5
    Just Squats Today

  6. Lindsay says:

    Front Squat
    165×1 at 1pm- new PR
    125 3×5 6:30pm 3 box jumps immediatly after each set
    Oly WOD

  7. Front Squat
    150 1RM
    155F x2 (lose my posterior engagement at the bottom. Got nothin’. Aaargh. But, that’s why I’m doing this challenge!)
    120 x3
    127.5 (oops!) x3
    135 x3
    115 x5
    120 x5
    SO SORE from yesterday!!

  8. Liz Miller says:

    Front Squat
    130 x1 PR
    105 2×3
    75 2×5

  9. Front Squat
    1 RM: 125
    70% (85#) for 2 x 5
    Deadlift 5-4-3-2-1
    145-155-165-175-185 FF 180
    Then lighter set of 3 at 155
    Deadlift is feeling really puny. Struggling to get back to my previous surgery PR of 200#
    Sleep: 6 hours (1am to 7:30am)
    Nap: 2.5 hours (11am to 1:30pm)
    Nutrition: Paleo plus 2 glasses wine and small piece dark chocolate.
    Audrey

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