410 W Geer St, Durham, NC 27701 (919) 907-1233

Viking Power

Nutrition Q&A next Saturday with Dr. Peters

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WOD for Monday 030512Click Here For Today’s Schedule
Front Squat
3-3-3-1-1-1
–Rest–
AMRAP in 10 minutes:
10 Box Jumps (24/20)
10 Ring Pushups
10 Toes To Bar

Post Front Squat Loads and Workout Rounds to Comments
For the strength segment work up to the heaviest single rep Front Squat for the day.  Elbows up!

For the conditioning workout, sub 10 KB Goblet Squats for Toes to Bar if you did Sunday’s workout.  Scale box jumps as necessary.  For ring pushups, make sure your hands and feet are as close to parallel to each other as possible.

ENDURANCE WORKOUT tonight at 6pm!

Viking Front Squat Power (the spotters really don’t look necessary)

http://www.youtube.com/watch?v=IPMHa2pOsEs&feature=results_video&playnext=1&list=PLD16A646ABC017D8D[/yotuube]

6 Comments
  1. Troie Reply
    I felt great today for front squats...best in a while and was able to work up to a single at 235# with good form. Finished metcon with 5 rounds + 20 reps Rx. See yall tomorrow 615am!
  2. Troie Reply
    Then worked 4 sets of 5 rope pullups and 4 sets of 10(5 each leg) of pistols.
  3. Paul K Reply
    Totally surprised today. Got a new 1RM of 215# on the front squat using a cross-arm technique that Jack showed me to avoid using the sore wrist. Totally unexpected. METCON -- 6 rounds + 24 reps - Modified with one arm land mine presses (65#) and TTB done on the floor.
    • Dave Reply
      Placing a new order for Abmats. Let me know if you want one ($30)
  4. Doug Reply
    Worked up to 245# today, but didn't have it in me to go any higher 6 rounds + 1 box jump RX.
  5. Nick F Reply
    30# PR on front squat today, up to 185#. Pretty pumped about that one. 4 rounds + 14 RX

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