Sep 18, 2013

Thursday 09.19.13

3 RFT of:
   10  Front Squats (135/95) 
   400m run

Rest until recovered, then

3 Super Sets of:
   5  Glute Ham Raises
 10  Hand Release Push Ups

Post time to comments.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)

Front squat is an auxiliary exercise to assist in the clean. Good Olympic lifters can front squat just a little more than they can clean. Keep that core tight and your elbows high!

Operational definition of “Super Set”: do a single set of exercise A, then do a single set of exercise B, then A, then B until complete with all sets. No time limit or duration. These are quality reps; take as much rest as needed to be able to pull off the set. 

Training Videos.


Allan Jackman said...

7:53 Rx
Fast group this morning

Scott S said...

I second that!
Awesome group this morning. Ken leading the way and everyone pushing a great pace.

7: 20 Rx.

Coaches clinic afterwards.

Then 1 min HS hold, 30 sec L sit, 40 sec HS hold, 20 sec L sit, 20 sec HS hold, 10 sec L sit, with Charles Jay and Jared. About all I could do for extra work today. Feeling pretty beat up. Good week.

Ross said...


7:24 RX this morning.

SuperiorJake78 said...

Here I was thinking I was superstar or something with 9 minutes, then Scott does it in 7:20.

Great work all! Very fast group!


Noah said...

I did this on Friday and did 4 rounds...oops. 12:40 with the first two sets at 135 and the last two sets at 115.