Sunday, 7 May 2017


A. Front Squat
Result: 80kg

B. 8min AMRAP of:
40 Double Unders
10 Toes-to-bar
10 Front Squats 60/42.5kg
Result: 3+7FS (scaled to single unders with double attempts, 60kg & knee raises).

I looked, it there was anything overhead I was out, but front squats sounded ok.

I'm starting to see some smaller/auxiliary deficiencies that are affecting some gross movements. e.g. I had the leg strength to push 80kg up and down in a front rack, but I lost the form of my back a couple of times (traps/rhomboid, and lats). The push press yesterday highlighted I've got limited final hip drive. If I could (and I did) drop deeper into a squat, i could just leg the bar into the air, but if I was restricted to a small dip (like i should), then it was basically 100% arm work... and as discussed, my shoulders didn't work.

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