Thursday, November 27, 2008

Front Squats & Swings

Thursday, November 27, 2008 (Thanksgiving)

Weight: 179 1/2 lbs

Its Turkey Day!! I will not be a glutton .. at least I will try my best. A morning training session is called for to make some room for some yummy vittles.

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback

Barbell Front Squat (lbs)
155 x 1 x 3
165 x 1 x 3
175 x 1 x 3
185 x 1 x 3
190 x 1 x 3
195 x 1 x 3 (PR)

Kettlebell swings

32kg x 5 x 20 Two-hand swings
24kg x 5 x 10/10 One-hand swings

I increased my 3RM front squat by 10lbs for a PR. Doing these first helped. For the swings I took two minutes between sets .. its been awhile and my stamina has dropped off.

Total Volume: 15500 lbs


Martin Schap said...

Good to see I am not the only loon working out today! Happy Thanksgiving to you and yours!

Franklin said...


Knowing how seriously you trained Oly lifts, your comments and support are so greatly appreciated.