Tag Archives for " 5×3 "

3-3-3-3-3 front squat

Monday 8.8.11

Recovery/mobility, rehab & prehab (from ‘Cindy’ the weekend)

A1: SMR on the rollers
A2: DB ext rotations: 3×6-10 reps (light) @ 4131
A3: KB arm bar stretch (partner up and spot each other)

B: 3-3-3-3-3 Front squat – Go heavy // rest 3min between working sets

C: AMRAP double-under sets (unbroken) in 5 min
— take 1/3 of your max rep double-unders and hit AMRAP in 5 mins

Post front squat loads and double-under rounds to comments…

In other news…

  • Props to Tim (Beppe’s) for repping Adapt on the weekend at the World Squash Championships (picture coming soon)
  • Ben’s back from a KB seminar w/ Jeff Martone @ CFX on the weekend (see image below)
  • Adapt is the shizzle – but you already knew that πŸ™‚

Me & Jeff Martone
Ben & Jeff @ CFX on the weekend…

3-3-3-3-3 hang power clean

3-3-3-3-3 hang power clean (25min)

Rest 5 min then:

5 RFT:
1 Bear complex (power clean, front squat, thruster/PP/jerk, back squat, thruster/PP/jerk, down)
7 Ring dips (strict)
10 Toes 2 bar

The boys from Tuesday night's session…