10 Front Squats (135/95)
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.
- Here’s a little how-to-front-squat by the great Bob Weeks.