Front Squat

All posts tagged Front Squat

Workout – Monday July 24th, 2017 – Different looks. Continued work on front squat with a focus on staying tight and tall in and out of the bottom. Some different angle pressing, shoulder, and tricep work. 

Weight – 192.25lbs  HRV – 8 Sympathetic

Stress: 6/10 – Sleep: 9/10  – Nutrition7/10 – Energy7/10 – H2O: 9/10

Warm Up 

– Row x 1000m
 Wall Ankle Mobility x 20 per leg
– X-Band Walk
x 10 steps per direction twice
– Underhand Band External Rotations
x 10
– Band Pull Aparts
x 10
– Band Overhead Pull Apart Fly
x 10

A – Poliquin Step Up 2 Sets x 20 per leg
(Rest 60s after 2nd leg)

B – Front Squat 10 Sets x 2 @ 4211
(Rest 60s b/w sets)

C – Single Arm Split Stance Landmine Press 3 Sets x 8-10 per am @ 3111  
(Rest 60s b/w arms)

D1 –  Single Arm Landmine Cross Body Raise 3 Sets x 8-10 per arm @ 3111
(Rest 10s then do a set of D2)

D2 – Side Arm Side Dumbbell Raise 3 Sets x 8-10 per arm @ 2111
(Rest 10s then do a set of D3) 

D3 – Single Reverse Pulley Tricep Extension 3 Sets x 7-9 @ 3111 
(Rest 60s then do a set D1 with the opposite arm)

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Workout – Monday June 19th, 2017 – Today was a day to get after it. Started with some low step ups to kind of reset and get the right things firing, on to front squats from there, the goal a nice slow negative, with a good pause at the bottom, wanted to work on being stronger at the bottom and coming out. Then some low incline dumbbell press paired with a thumb up side lateral raise, really liking the thumb up version. To finish off some side lying external rotator work and some incline tricep work as active rest for the rotator cuff work. 

Weight – 196.25lbs  HRV2 Parasympathetic

Stress: 5/10 – Sleep: 7/10  – Nutrition: 7/10 – Energy: 7/10 – H2O: 8/10

A – Row 15s On / 15s Off x 5mins. Record Calories.

B – Front Squat

  • build to a tough but manageable 1 rep in 10mins or less
  • 4 Sets x 3  @ 5311 

(Rest 2-3mins b/w sets)

C1 – Low Incline Dumbbell Bench Press 4 Sets x 6-8 @ 3011
(Rest 10s then do a set of C2) 
C2 – Thumb Up Side Dumbbell Raise 4 Sets x 8-10 @ 3012
(Rest 2:30mins then do a set of C1)

D1 – Side Lying External Rotations 3 Sets x 6-8 @ 4111
(Rest is doing a set of D2) 
D2 – Single Arm High Incline Tricep Extension 3 Sets x 8-10 @ 4110 
(Rest is doing a set of D1)

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Workout – Nov 17, 2016

11 - Nov 17, 2016

Today’s Workout 

Weight – 191.25lbs  HRV – 8 Sympathetic

Stress: 4/10 – Sleep: 9/10  – Nutrition: 9/10 – Energy: 7/10 – H2O: 9/10

A – Row 8s On/ 12s Off x 5mins For Total Cals  

B – 1 + 1/4 Wide Stance Front Squat 2 Sets x 2-4, 1 x Triple Dropset
(Dropset = 1+1/4 FS x 2-4 + Back Squat x 10 + Quad Ext x 15-30)

(Rest 2-3mins b/w sets)

C – Free Standing Handstand Hold Build To 2mins In Least # Of Sets Possible
(Rest as needed b/w attempts)

D1 – Floor Planche 3 Sets x AMSAP (As Many Seconds As Possible)
(Rest 10s then move to D2)

D2 – 45˚ Rear Delt Raise 3 Sets x 8-12 @ 3012
(Rest 10s then move to D3)
D3 – E-Z Bar Pulley Tricep Press Down 3 Sets x 8-10 @ 4011 
(Rest 90s then move back to D1)

 

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