Tag Archives: Front squat

WOD 20140512

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Deadlift 10×3 set ”heavy” not max
4 x 3 x 120 Kg
6 x 3 x 100 Kg

wod: Timecap 15min

21-15-12-9-6-3
Box Pushup

Frontsquat 50 Kg

Bar facing Burpees

6 Front Squats + 2 Burpees

WOD 20140312

Weightlifting

Front Squat
5 x 20 Kg
5 x 40 Kg
3 x 50 Kg
2 x 60 Kg
3 x 5 x 77,5 Kg

Bench Press 3 x 5
5 x 20 Kg
5 x 35 Kg
3 x 50 Kg
2 x 60 Kg
3 x 5 x 75 Kg

20 burpee pull-ups

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WOD 20140221

Weightlifting

Front Squat
5 x 20 Kg
5 x 40 Kg
3 x 50 Kg
2 x 60 Kg
3 x 5 x 75 Kg

Bench Press 3 x 5
5 x 20 Kg
5 x 35 Kg
3 x 50 Kg
2 x 60 Kg
3 x 5 x 72,5 Kg
Power Clean 3 x 5
5 x 20 Kg
5 x 30 Kg
3 x 40 Kg
2 x 50 Kg
3 x 5 x 65 Kg

WOD 20140120

Weightlifting

 Front Squat 3 x 5
20-40-50-60
5 x 72,5 Kg
5 x 75 Kg
5 x 75 Kg

Bench Press 3 x 5
20-35-50-60
5 x 70 Kg
Power Clean 3 x 5
20-30-40-50
5 x 65 Kg

Bent Over Row
20-30-40-50
5 x 60 Kg

WOD 20140108

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Weightlifting

 
Front Squat 3 x 5
20-40-50-60
5 x 70 Kg
5 x 72,5 Kg
5 x 72,5 Kg
Bench Press 3 x 5
20-35-50-60
5 x 70 Kg
2 x 72,5 Kg (3rd one left on the chest :D)
5 x 70 Kg
Power Clean 3 x 5
20-30-40-50
5 x 60 Kg
5 x 62,5 Kg
5 x 62,5 Kg
Bent Over Row
20-30-40-50
5 x 60 Kg
5 x 60 Kg
5 x 60 Kg

WOD 20140103

Weightlifting ( Starting Strength )

Front Squat 3 x 5

Warm-up:
5 x 20 Kg
5 x 30 Kg
3 x 50 Kg
2 x 65 Kg
Work Sets:
5 x 65 Kg
5 x 70 Kg
5 x 70 Kg

Bench Press 3 x 5

Warm-up:
5 x 20 Kg
5 x 35 Kg
3 x 50 Kg
2 x 60 Kg
Work Sets: 
5 x 65 Kg
5 x 70 Kg
5 x 75 Kg

Deadlift 1 x 5

Warm-up:
5 x 60 Kg
5 x 85 Kg
3 x 100 Kg
2 x 120 Kg
Work Set:

5 x 130 Kg
Finished with 30 Kipping(-ish) Pull-ups