2014: Heavy Front Squat - Killer MetCon

Monday, January 9, 2012

Heavy Front Squat - Killer MetCon

Workout Sequence

Strength
Front Squat
275# x4 x3 - 5 min rest

Conditioning
2 rds for time
225# Back Squat - 20
75# KB Swing - 40

Time 9:36

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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