A.
Take 20 minutes to build to today’s 1-RM Front Squat
B.
Three rounds for time of:
Run 400 Meters
8 Front Squats
(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)
A. Bryan – 165# x 3, 175# x 2, 190# x 2, 200# x 2, 210# x 1.
B. Bryan (155#) – 10:22.
7/13
Been busy at work and not sleeping well. Feeling sore and tired the last couple of days so I opted to sleep, but have been doing stretching/mobility work.
Got back into today working up to 185lbs front squat for 3, then rode the stationary bike for 10 mins. 🙂
305 RX. Tried 315 missed. Pre back injury PR was 365
12:15 RX. FS at 225. Haven’t cleaned in months. 225 clean felt like 305 cleans.
A: Reached my PR, 110kg…I was ill, with 38fever.
B: 10’56” @83kg
not my best outing. These warmups have been exposing something…I suck at warming up! A. up to 275 for a double but form was starting to break down. I did go for 305 but bailed out at the sticking point as I was losing form. I need to reevaluate my front rack and front squat from the top down before going heavy again. B. Rx. 9:51 – front squats were all UB and these felt good. Shows how slow I run though! C. No rest – live wrestling match with 1 year old with a poopy diaper D. swim 500m… Read more »
A.
New PR: @115kg
B.
16′ 40” @90kg
A: worked up to tie my PR at 195
B: kind of took it easy today. Since apparently the workout publisher today assumed that scaling meant going up in weight. Not so much. Was sharing the rack so I just did 135. 11:13
My SI and hips felt a little loose. Not enough to bother me and I don’t think I am pregnant so it’s all good.
So, the California humidity in the desert is miserable, and training at 1 pm is not fun, but here we go. A. up to 295, with knee wraps but no spot B. had no legs to clean weight up, tried 4x to get under 205 and had nothing, did 5 rounds for time 5 DL – 275 10 Burpees – 6:08 I am upset that I was having a hard time cleaning today, I am going to work on more assistance work for squats and cleans over the next couple of weeks. Also did some GHD sit-ups, Bulgarians, and 20… Read more »
That heat can suck your will to live. Still, you made good adjustments and got after it. Good on ya!
Thanks Ryan.
Great work Mike. What part of the desert are you in?
29 Palms baby.
1pm workout in the desert? You are insane – love it. Great work!
A little, but it really helps you focus, and it does allow me to feel what my athletes feel when I train them. I am the strength coach for a high school football team and we are in summer conditioning right now.
A. Front squat up to 305 (90ish%)
B. RX #205: 10:33
Was all about the front squats, wasn’t feeling very solid in A and kept it lighter.
So 305 is light, wow, just wow, tipping my hat to you sir.
Super strong and fast B!
A. 115/125/135/155/165/185/205/215 x 5 (10# PR)
B. Rx’d 8:54 with 75% (185). Did FS in 5/3. Extra reps on A weren’t kind to me on this one. Good one with the Louisiana heat/humidity…..
I’ve been on the road for work and let posting slip. I’m back for a while!
Great work again trion! You always kill running workouts.
Thanks Mike! Your B workout looked brutal man!!
Well done on the PR, and smoked the METCON.
A. Heavy 1 rep squat clean thruster
Up to 165. Failed at 185.
B. 20 min running clock
2000m row (7:47)
8 C&J 135
10 C&J 115
12 C&J 95
Nice work Mike!!
Dude, nice work today.
A. Front squat-1 3 5X8/155X6/165X6/ 185X/215X2/225X2/245X1/265X1/275X1 PR 5#
B. Interview in the next room so not from the ground but 205#
1-3:10/2-6:54/3-10:57- front squat unbroken
Congrats on the PR!
Libby’s WU…was AWESOME!! But those front rack KB carries were TOUGH! I also email Libby for some help with my front rack and she gave me some amazing drills to do as well she gave me squat drills to do as I’m leading with my knees and not with my hips…so I put in almost an hour work before I even started the WOD… A. Front Squat – Barefooted!! 85#x5, 105×4, 115×3, 125×2, 130×1, 135×1, 140×1, 145×1, 150(F) 145# ties my current 1RM B. 3 Rounds for time – 11:02 400m Run 8 Front squats @ 110# (76% of 1RM)… Read more »
Nice work today!!
Yes, perfect timing with the front squat work I gave you. How’d it go?!
Great work again!
BF!!!!
A) 215 no PR today. I started to load my quads and lean forward and that is always a recipe for sciatic nerve pain so I stopped probably short of a PR but matched my current.
B) 13:35 with my squats at 160~75%
It feels good to have 2 workout days in a row it seems like it’s been forever since I lifted twice in a week. However vacation is a good reason to take a break.
A.) Up to 185 at tempo. Then 3 x4 squats at 150 .
B.) 9 mile mountain bike ride. 1300 elevation gain, 51 minutes.
Mountain bike ride sounds WAY more fun!!
A) 205 – 10# pr. Ugly failed 215 with the elbow hitting the knee wrist jam move.
B) 11:08 scaled down to 125. My clean max is only 145 so clearly I need to work on some things.
is your wrist okay? I’ve done that before on a max squat clean effort (290) and it took about 3 months to regain strength in my hands. I looked everywhere for tips on this and couldn’t find anything really helpful on grip width or knee width recommendations. However, I decided that if I feel my upper back starting to curl/chest starting to come forward, I’m going to bail out of the front rack as fast as possible. I should have learned how to fail properly a lot sooner because as the weight gets really heavy, the risk of a real… Read more »
Yes it’s fine, luckily. Sometimes I surprise myself when I do super uncoordinated things. I don’t know if wrists technically get jammed but it feels like a jammed finger. I should’ve reracked it from the start, my stance felt funny, my deep breath was off and my mind decided I couldn’t lift it before I even got to the bottom. It’s amazing how much of a mental game weight lifting is.
Congrats on the PR Randee……SOOOO STRONG!
Yeah without seeing it, my advice would be to make sure the hands are a thumbs distance away from the shoulder — too narrow and the elbows cave in and drop. Also, roll the bar back onto the fingertips to help with wrist mobility which translates into a higher elbow position in the front rack. A closed grip on the bar requires sooo much more flexion in the wrist and often doesn’t translate to a good front rack. In terms of bailing, on the front squat, I find it’s easiest to just drop the elbows while letting go of the… Read more »
A. Worked up to 275#
B. 9:33 – Had to scale front squats to 185#
Back after a week long vacation and doing the comp program for a while. Made the switch back because I don’t have a lot of time to train these days
A) Front squat up to 305 (330 is 1RM)
B) 8:44 unbroken at 205. should’ve went heavier but didn’t feel great today after flying back late last night.
(Anika)
A. Up to 185#. Failed once at 190.
B. 9:45 Did the first set with 145#, then took it down to 135# for the last two. 145# was too heavy!
SO FAST AND STRONG ANIKA!! Great work!
(Anika)
Thanks Candy!
Very impressive!
(Anika)
Thank you Mike!
You’re crushing it!!
(Anika)
Thanks Joey! In this workout it for sure didn’t feel like I was crushing it…it just felt hard:-)
A: Up to #230
B: Cross-country practice