Friday, August 22, 2008

Double KB Front Squat Video for Jason

Weight: 179 1/4 lbs
Nice to see the south side of 180 again.

Z-Health: Neural Warmup 2 DVD Follow along

Today was Dead-lift assist day and it was nasty.

Conventional Dead-lift off 1" plates only up to the knees

235 x 1 x 3
235 x 1 x 4
235 x 1 x 3
235 x 1 x 4
235 x 1 x 4

Just like the last time, these are very hard for me. The extra five pounds I added from last week made a difference as I had to cut the reps down from 5 to 3 and 4. As Rif (Mark Reifkind, Master RKC) likes to say "It's easy til' it gets heavy".

Kettlebell Assistance Lifts:

Double 32kg x 5 x 10 swings
Double 24kg x 1 x 3 FSq
Double 24kg x 3 x 5 FSq
Double 32kg x 3 x 2 FSq

Nothing left for 24kg dead hang snatches. Here is a video of the second and third sets of double 24kg KB front squats and my last set with the 32s. Please pardon the heavy breathing but dad-gommit .. I was tired! LOL

As advised by Jason Marshall, RKC, of LoneStar Kettlebells, I tried to keep my elbows pointed downward as much as possible and maintain tension throughout both my upper and lower body. Needless to say, the 24s are a hellava lot easier than the 32s.


6 comments:

Jason said...

Nice work, Franklin! Form looks really solid! Remember to "spread the floor" with those feet and knees! Upper body looked unbreakable as I'm sure you felt the effects of keeping the KB's that tight in the rack, especially in the hole. It's so easy to flare the elbows down there. It looked like your stance was a bit wider with the 32kgs than 24kgs. That could be more difficult hitting the depth that you're looking for. I concentrate a lot on my foot positioning during the set up as well. All in all, great looking sets and reps! This'll pay big dividends! Good stuff!!!

Franklin B Herman, RKC said...

Jason,

Great feedback sir! I can't wait to improve on them next week with the help of your perceptive comments.

Having now made me aware, its interesting that my current 32kg wide stance also used to be my 24kg. As I get stronger I'm sure I'll start shortening my 32kg stance as well. Then it will be onto double bulldogs! .. hey, hey, I better start saving for these now.

Sean Schniederjan said...

Nice man! I was expecting a slow down on the ascent after reading the blog, but you fired those 64 kilos up rather quickly!

Sean

Franz Snideman said...

Franklin,

Nice work! I have never seen you do them before so I have nothing to compare them to. Jason has some good pointers, but other than that, it looks SOLID!!!!

Nice!

Phil Scarito said...

Franklin,

Bro, you look ripped. Nice front squats man. Keep it up. How are you TGU's coming along?

Phil Scarito

Franklin B Herman, RKC said...

Sean,

Hey, hey, only a few months ago cleaning a pair of 32s was almost impossible. I definitely didn't want to camp out in the hole too long with those babies.

Franz,

Thanks! You can see a picture of me front squatting during my RKC cert at the top right hand corner of my blog. My stance is really wide there probably even more than the 32kg video.

Phil,

Much appreciated sir! I actually have been so focused on TSC training that I've only spent one morning doing naked ones to groove the new TGU movement .. thanks for the reminder!