Back & Front Squat Build-up E2MOM
10 Back Squats – 8 Front Squats
8 Back Squats – 6 Front Squats
4 Back Squats – 3 Front Squats
2 Back Squats – 1 Front Squat
*Athletes can start with either*
3 Sprint Rounds For Time: (20min cap)
200m Run/Row or 0.5k Bike
15 Pull-up RX+ Chest to Bar MRX Ring Rows
20 Hand Release Push-ups
25 Barbell Squats 45/35 RX+75/55 MRX 35/15lbs
REST 2min after each round
Core & Squat Development
10 Right Leg Pistols
10 Evil Wheels
10 Left Leg Pistols
15 Barbell Sit-Up to Press
15 Kang Squats Barbell
20 Hip Extensions
20 Skater Squats (10ea)
25 Butterfly Sit-ups
1min Wall Iron Chair Sit Holding 15/10lb plate
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Join us to commemorate Memorial Day this Saturday 5/25 at 9AM!
One class. All other classes are cancelled. We will NOT have childcare.
We will be closed Sunday 5/26 and Monday 5/27.
Have a great weekend, CFHSV!
a) BS: 225 (10)- 285 (8) – 305 (4) – 345 (2) [400 (X]]
FS: 225 (8) – 255 (6) – 285 (3) – 315 (1)
b) 13:48 Rx
(3:13, 3:20, 3:15)
Fun 6am class today!
Started with Front Squat –
FS: 225(8)-255(6)-305(3)-345(1)
BS: 275(10)-305(8)-335(4)-365(2)
11:22 Rx+ (row)
(2:14 / 2:28 / 2:40)
Those hand release pushups are though today….
A. 185 BS/FS – 205 BS/FS – 225 BS/FS – 275 BS – 245 FS
B. 16:17 rx
C.
A. FS work: build up to 205
B. 13:57 Rx Row
Back squat: 165(10)-195(8)-225(4)-255(2)
Front squat: 165(8)-195(6)-225(3)-255(1)
13:41 rx (run)
(2:52-3:20-3:29)
A. Back Squat – 285 Front Squat – 255
B. 13:19 rx+ ( run )
13:54 RX+ run
195 fs
15:09 RX+ run
back squat: 135(10) – 185(8) – 225(4) – 275(2)
front squat: 165(8) – 185(6) – 225(3)- 300(1) PR
15:39 rx+ run
A. BS: 155(10)-185(8)-225(4)-255(2)
FS: 155(8)-185(6)-225(3)-245(1)
B. 13:17 RX+ (row)
A: BS – 185(10)-205(8)-235(4)-285(2)
FS – 185(8)-205(6)-235(3)-275(1)
B: 12:14, RX (Run/Pull-ups/75#; 2:27/2:45/3:02)
*First time doing pull-ups since lat injury; ≈couple months.
A. Back Squat: 225×10, 275×8, 315×4
Front Squat: 225×8, 275×6, 315×2
B. 2 + 58 scaled
A. All front squats: 10(105) – 8(120) – 8(135) – 6(150) – 4(160) – 3(170) – 2(180) – 1(200)
B. 14:22 RX+ row
335 BS and 335 FS
12:06 Rx+ row (2:29 2:41 2:56)