Front Squat, Split Squats, Tabata Tuesday 12-09-04

Tuesday September 4, 2012
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The Workout

FrontSquat, Split Squats, Tabata Tuesday 120904


Skill & Strength:
Front Squat  -- #s based on Back Squat working max
60% x 5
70% x 5
80% for max reps

5 x 5  Split Squat video
<3 previous times split squatting: Bar only up to 95/65
>3 previous times: increasing load starting at 95+/65+
Vets: work up to 85% of Split Squat Max

WOD: Tabata Mashup
KB Swing, 72/53
Double Unders

After Tabata: run 1 mile

Movements: , , , , , , , ,

My Result

Front Squat:
113×5
138×5
158×1 <– this was my 80% back squat weight and it was HEAVY. Couldn’t keep elbows up and dumped it on the second rep.

Split Squat:
33×5, 53×5, 73×5, 83×5, 93×5
These weren’t too bad, with my right leg forward, much more difficult when left was in front.

Tabata Mashup:
183, using 44#KB

Very psyched about getting those DUs! I think I only averaged about 5 or 6 swings per round.

Mile: 9:36

Sit & Reach: 6″
KTWS: 6+”

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