Search This Blog

Friday, November 28, 2008

Front Squats and Nate 11-28-08

Front Squat

3 x 5 - 155lbs (PR - also a 1 x 5 PR)

I really haven't worked on Front Squats ever.  The only time I've done them is as a part of a squat clean.  I'm happy to finally be addressing this issue and expect to make some good gains in this lift.  

Nate - Packish scaling

As many rounds possible in 10 min of:

2 Jumping Muscleups
4 Handstand Pushups Bridged on shins
8 Kettlebell Swings 1.5 Pood (54lbs)

1 KB Swing short of 10 Rounds. Would have been 10 rounds, but was slowed down when my brother called my last HSPU. Didn't quite lock out my elbows. Doh!

All HSPU's were unbroken except the last round character flaw. All KB Swings were unbroken. Muscleups were done with a quick one or two breath pause.

That was a fun one. Pack scaling is usually seated muscleups, bridged on feet, and its usually a 15 min scaling, not 10. Supposed to keep the metcon under 10 today so I cut it shorter and kept the intensity high. Did the first round of HSPU's bridged on feet then switched to bridged on shins. A baby step up from bridged on knees. Can't wait till I can do this one as Rx'd.

Cash out:  Spend 2:30 in a handstand feet held by spotter.  Did it in 30 second chuncks.  My shoulders were fried from the HSPU's.


Dan said...


I want to do muscle-ups.

Good work buddy.

JAK said...

Mmmmmm...One armed muscle-ups....You do that and we'll send the video in to You'll be famous!

Dan said...

Haha! Most definitely!

I'll get riiiight on that...