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Front Squat 3-3-3-3-3
Immediately follow each set with three box jumps.
then...
3 rounds, no rest
10 KB swings, 10 pull ups
Post loads/times to comments.
Coach's Notes.
Compare to 01.23.13. Similar format as before, but we increase the load for sets of 3 and incorporate dynamic strength work via the box jumps. Also, gauge your mini-METCON (KB weight and time) against your previous effort.
Youtube is full of feats of strength, but this second video is impressive. Not just the ridiculous weight in general, but his ability to maintain control and midline stability at rock bottom and explode up with that kind of weight. Something to think about if you find yourself looking to "drive up" as soon as you approach parallel. Work on getting comfortable at the bottom...will pay huge dividends on your squat clean and snatch.
IMCF HOODIE DETAILS. Last chance -- order here or directly from Tom. He will be at the Bubble Monday morning (0530-0630) and afternoon (1615-1700). Bring CASH exact amount only -- $15.50. Sorry, no checks please. You must be paid in full for your order to be processed. Reminder, you can also pay by PayPal ($16.50) but all orders must be complete by COB Monday. Contact Tom at maasat@outlook.com with any last-minute inquiries.
Training Videos.
- "WOD Demo: FS 3-3-3-3-3" - from CF HQ. Includes two good warmup exercises for developing ROM on your squat and front rack.
- "Klokov - Front Squat 550#"