Thursday, February 16, 2012

Friday 120217 Front Squat

Finishing out the week with some heavy squats- take some time to gradually warm up and work your way up to about 85-90% of 1 rep max front squat before we are ready to start the timer and get underway.  The ultimate goal is to squat as much weight as possible over the course of 10 sets of two reps.  To encourage going heavy- you get 2 "free misses"-- only counting the top eight doubles.  If you miss one of the two in a set- you cannot count it towards the total volume.  If you make all ten doubles- count the heaviest 8.  You can add or take off weight throughout the ten minutes- you should complete the set within a 10 second window consistently across the 10 sets.
Nils and Ken taking aim
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Friday's WOD times: 7, 9, 10am and again at 3 and 5pm
Front squat 2-2-2-2-2-2-2-2-2-2 reps
Every minute on the minute.
Top 8 sets count towards total max volume score.
Post volume and heaviest set in journals/chalkboard and hopefully the PR board.

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