Tag Archives: front squat

Wednesday 121121

Strength 1) back squat (LB): 1×8 @ 65%, 1×8 @ 70%, 1×6 @ 80%, 1×6 @ 85%, rest 2-3 minutes 2) front squat: 1×5 @ 60%, 1×5 @ 70%, 1×5 @ 75%, 1×5 @ 80%, rest 60 seconds Movement Integrity/Midline/Skill … Continue reading

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Sunday 121118

Strength 1) back squat (HB): 1×10 @ 60%, 1×8 @ 70%, 1×8 @ 75%, 1×8 @ 80%, rest 2-3 minutes 2) front squat: 1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70%, rest 60 seconds Conditioning 5 rounds 15 pull-ups … Continue reading

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Sunday 121111

Strength 1) back squat (HB): 1×10 @ 60%, 1×8 @ 65%, 1×8 @ 70%, 1×6 @ 75%, rest 2-3 minutes 2) front squat: 1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70%, rest 60 seconds 3) bench press @ BWT/BWT@80%, … Continue reading

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Tuesday 121016

Olympic 5 x 1 snatch > 80% of heaviest snatch from last week, rest 90-120 seconds Strength 4 x 3 strict press, as heavy as possible, rest 60 seconds front squat: 2 x 2 @ 85%, 1 x 1 @ … Continue reading

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Tuesday 121009

Olympic 1) clean and jerk: Within 15 minutes, 3 attempts at max for the day 2) clean and jerk: 1 x 2 @ 70%, 2 x 1 @ 80%, 1 x 1 @ 90%, rest 2 minutes 3) 4 x … Continue reading

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Tuesday 121002

Olympic snatch: 20 minutes to max for day 4 x 1 snatch balance@ 90-100% (of snatch max for day), rest 60-90 seconds Strength 2 x 2 front squat @ 85%, rest 2-3 minutes Note: Front squat is based on 1RM … Continue reading

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Sunday 120923

Strength back squat (HB): 1 x 8 @ 65%, 1 x 6 @ 75%, 1 x 4 @ 85%, 1 x 4 @ 90%, rest 2-3 minutes Note: Back squat is based on 1RM of HBBS or 90% of 1RM … Continue reading

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Sunday 120819

Strength 1) back squat (HB): 5 x 8 @ 70% 1RM, rest 2 minutes 2) 5 x 4 front squat 1&1/4, as heavy as possible, rest 2 minutes (video, video) Note: Back squat is based on 1RM of HBBS or … Continue reading

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Wednesday 120725

Strength 1) Back squat (LB): 1 x 3 @ 90%, 1 x 1 @ 100%, 1 x 1 @ 105%, 1 x 1 @ 110%, 1 x 1 @ 105%, based off 3RM LBBS, rest at least 3 min between … Continue reading

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Thursday 120719

Strength 1) Back squat: 1 x 3 @ 90%, 1 x 3 @ 95%, 1 x 1 @ 100%, 2 x 1 @ 105% of 3RM, rest 2 – 3 min 2) Front squat: 5 x 2, heavier than last … Continue reading

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