Tuesday, July 5, 2011

FRONT SQUAT

warm up
3 rounds of:
kip swing x 20
jumping air squat x 15
clapping push up x 10

focus
front rack

work
80% 1RM
5x5
90% 1RM
3x3

core
tabata mash up: 8 total intervals
hollow rock
superman holds

1 comment:

  1. rob in ger07 July, 2011 04:48

    forgot to post my stuff yesterday!

    did bench work 3 warm up sets, then 70%x3, 80%x3 and 90%x3 = 120kg.

    then front squat. failed on the last set of 90%x3.

    then 1mile run, 30 wall balls, 800m run, 20 wall balls, 400m sprint, 10 wallballs.
    14:55.

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