October 21, 2013
Click here for this week’s mobility video to prep you for the front rack position.
Check out Lance’s weekly endurance video.
1) Test Front Squat 1 RM
Set 1: 50% of potential 1RM
Set 2: 75%
Set 3: 85 – 90%
Set 4: 95 – 100%+
Set 5 (if needed): Test 1RM
Set 6 (if needed): Test 1RM
2) 12 – 9 – 6
overhead squats (135/95lb)
lateral burpees over bar
rest 5 min
3) 12 – 9 – 6
power cleans (135/95lb)
lateral burpees over bar
Endurance WOD:
Off
240# on FS (15# PR from last test in early Sept)
200# front squat. 15 lb PR
130 lb front squat (15lb PR)
225 lb front squat (20 lb PR)
270# Front Squat (5# PR)
Front Squat 320 lb. (25 lb. PR)
Front squat 125 lb. (30 lb. PR)
185# front squat (5# PR)
Front Squat 105 (pr) 30 lb increase
175 # Front Squat….10 # PR
195 from 180
125 # …. 10# pr
230#……. 5# pr
FS 235#. PR 20#
240. 5# pr
90lb (5lb increase)
230# pr
200# FS (20lb PR)
135# front squat (30# PR)
145# front squat.
115lb front squat
280# front squat (5# PR)
255# Front Squat-PR
(4:59rx)(3:51rx)
275# Front Squat PR
230#…… 5# pr
125#….10#pr
85#….10# PR
215#. 10 lb PR. Done 10/25/13.