2014: Heavy Front Squat - METCON Cleans and Thrusters

Wednesday, January 25, 2012

Heavy Front Squat - METCON Cleans and Thrusters

Strength
Front Squat 262#x4x5 - 5 min rest
(only last set shown)

Conditioning
21-15-9 for time
Hang Power Clean 155
Thruster 155

20 Burpie Buy Out

Time 12:39....very very hard wod

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World-Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman