Front Squats, Floor Press & cardio

Tuesday 03.02.15

Floor Press action


  • 5×5 Front Squat @ 60-70% 1RM
  • 3RM Floor Press


  • 3 rounds for time
  • 400m run
  • 20 Air Squat
  • 15 Situps
  • 10 Pushups
  • 5 Pullups or Ring Rows

Post loads, times and training notes to comments

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  • Ivan L says:

    Worked with some girl called Tahni. Bit of a newcomer to 6:30am.
    A. 70kg all sets.
    B. 80kg. Did a single at 90kg.
    C. 8:45. Really happy with this. Been running at lunchtime for a bit over a week and it felt like it paid off this morning.

  • Fee says:

    A: 50kg all sets (65%)
    B: 30kg – kind of felt a little silly when I walked back into the main room and noticed people doing twice as much as this, so maybe next time I will give it a bit more of a go!
    C: missed the time cap, however finished RX in about 12:20. Run felt quite slow, but other movements were good after I warmed up in the first round.

  • eliza says:

    A – 45kg 5 reps for 4 rounds ran out of time
    B – 45kg 1 rm
    C – DNF but did 2 rounds
    5.30 am, wow
    thanks coach sean

  • A: 25kg Movement felt much better today. Happy with these!
    B: 30kg. It felt like I was back at BodyPump – the horror!
    C: FF – ring rows and knee-toe push ups. Managed the 3rd run, came in just after time. So pleased, as I thought I wouldn’t get that far through! I surprise myself every day. 🙂 I am loving being back! <3

  • Matt B says:

    So after 2 years of battling with countless squats with my skinny twigs, it has finally happened!! Bench Press (well, floor press) comes to Adapt!

    Hit a triple of 105kg, which is about the same as my 3rm front squat 🙂

    And then came the wod, which was also good fun and finished in 8:36

  • Amanda C says:

    A. 35kg. My plan was to go light to focus on form but this was a lot harder than I expected.
    B. 32.5kg. Felt stronger in my left side compared to my right.
    C. Timed out in the situps of round 2.

  • Kathleen says:

    A: 4 sets @55kg (70%) and fifth set @60kg (75%).
    B: I didn’t like these, arms felt wonky and weird. Worked up to 40kg.
    C: 10:01 rx. Legs were like lead on the first run!

  • A. 80kg – should have gone heavier I think.
    B. Got a double at 110kg
    C. 10:13 rx

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