Monday, 03/28/11

Hope you all had a great weekend of rest.  Today we are going to work strength for your legs.  After this workout, you have 15 minutes to work a goat of yours.  That means don't leave the gym after your 5th set of front squats.  Instead, think about the movement that you dread doing and then spend a good 15 minutes improving it.

For weight:
Front squat
5,5,3,3,3

then
Minimum of 15 minutes goat work

12 comments:

JWM said...

Wow HUGE group this morning! We might have to expand the gym if we keep it up. (ok so there was a little bit of sarcasm in there)

155, 175, 195, 205, 205

Form declined on the last two rounds. Elbows start to drop a bit and knees started to come in.

njc said...

135, 155, 155, 165, 175

Worked on DUs for 10-15 mins afterwards... struggling!

JC said...

Worked with JWM this morning:

155, 175, 195, 205, 205

Finished up w/ rope climb work and some gym loops.

ErinM said...

85-95-105-110-115

Matched PR on 5 rep max (105)

New PR for 3 rep max (115)

Double unders got the best of my elbow this morning. Ouch.

Adam said...

135-165-175-165-165

I then spent time working shoulders with OHS, HSPU, wall climbs, and overhead carry.

Mac said...

135, 185, 185, 195, 205.

Not a strong showing this morning, and didn't feel like I was nailing the squat. Continued to work the front squat with decreasing weight(with off-balance pushups thrown in for good measure).

jswobe said...

135, 155, 185, 205, 225

Worked handstands, handstand pushups (on the wall), and the snatch...


GO ARMY! USMA '00
Aberdeen Proving Ground, MD

Kings said...

165, 190, 215, 225, 235 (I know I could have gone heavier - had a little THS).

Then, 245, 255, 265 for 1 rep.

Finished with 35 minutes of running. Feels good to be back running.

JWM said...

Kings...glad to hera you are running again. No just don't get hurt doing too much of it!

Joe said...

135, 135, 145, 155, 155
That's right, my front squat isn't so hot!!

Worked du's

Joe said...

Oh I don't have a squat rack to come out of, so all front squats start with a power clean for fun

Dan said...

135,155,175,185,195