Overhead Squats & Front Squats

I worked on overhead squats and front squats for the first time in six months.

OHS

75x2

75x2

75x2

75x2

75x2

75x2

75x2

Front Squat

75x1

95x1

115x1

135x1

155x1

175x1

Felt good to work to the movements. Long slow climb back over 200# for both! 

"Gator"...

Eight rounds for time of:
155 pound Front squat, 5 reps
26 Ring push-ups
26:38 (Rx was 185)

RIP Specialist Gathercole

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

"Barbell Complex – OTM 20″...

(Even)
1x Power Clean (155# for all)
1x Hang Clean
1x Front Squat
1 x Power Clean
1x Hang Clean
1x Front Squat
(Odd) Rest
Rx

“Scarborough”...

1 Snatch (135)

2 OHS (135)

3 SDHP (135)

4 Front Squat (135)

5 HandRelease PushUps

6 KB Swings (70)

7 Goblet Squats (70)

8 Burpees

9 Sit Ups

10 Box Jumps (24)

Once completed then go back down the ladder

10:03 Rx 

(Missed the OHS's at the end. Had to snatch it a few times to get depth on both reps.)

"Vilify"...

500M Row

10 Snatch (115)

20 Shoulder-to- Overhead (115)

30 Front Squat

11:21 Rx

"Ladder 29"...

3 Round Ladder 0f : 5-4-3-2-1-2-3-4-5

Deadlift(5)

Cleans (4)

Hang Cleans(3)

Front Squats(2)

Jerk(1)

Then climb back up the ladder

* – that is one round
* – each round you increase your weight

Round One- 4 min time cap
Round Two- 6 min time cap
Round Three- 8 min time cap

If you finish before the cap, you have the remaining time to rest and change your weight for the next round.

Round 1 - 95
Round 2 - 125
Round 3 - 130

Finished with 5 burpees on the minute for 10 minutes.

Did not have it today. 

Olympic Training - Day One

 Day 1 OLY Training. Snatches, C&Js and Front Squats.

 Finished with 265# for one - Front Squat (10# PR)

This shit is better than drugs and you get to keep your teeth!

“The Incredible Hulk”…

AMRAP 20:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squat
(Mens Rx 115lbs/ Women’s 70lbs)

9 rounds plus 24 reps @ 95#

Front Squat

95x5
115x5
140x3
175x5
200x3
220x4 (1 rep PR @ 220)

Cash Out - Max Reps Front Squat @ BW (155) - tried PR with 14 reps

Front Squats & "Whipsaw"...

Front Squat
95x5
115x5
140x3
165x3
185x3
210x5

 

then:

"Whipsaw"
3 rounds of:
10 Ring Push Ups
10 T2B
10 Double Unders
6:27 - Duckin Fouble Unders!