Training 12-6-2017

By AJ 5

Warm-up: Joint Mobility/Dynamic


Take a few warmup and then in 5 sets work up to a Heavy “Triple” on the Front Squat

IMPORTANT – Your “Heavy Triple” is Not simply a Heavy set of 3 Front Squats. Your set will be as follows.

1 x Front Squat – 1 x 1 1/4 Front Squat – 1 x Front Squat

*Rest as needed between sets
*Post Results to comments


5 Rounds

10 Pushups
5 Burpees
15 WallBalls 20/14

*Post Results to comments

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)


There were a whole bunch of 3-gymers in at noon today – it was cool!
Front squats: 145# for the triple – fun stuff 🙂
Conditioning: did goblet squats w/ 26# kb for wallballs 9:40


Heavy Trifle: #95, #135, #155, #175, #185(f)
No idea on time for conditioning.
Old old old gym crew ftw!

Joey Hazard

Triples up to 345# (thanks for the quiet challenge, AJ)
Conditioning: 6:47

Patricia Filer

First day back in over a week because laying low and keeping cold germs out of the gym.

Front squats: 65/75/85/95/105/110/115/120 – ran out of time and energy or I would have gone heavier. Started too light -wasn’t sure how much I had in the tank.
Conditioning: 5 rounds
• 10 push-ups
• 5 burpees
• 15 air squats (lungs were not up for wallballs)

Gregory Pontecorvo

Front squats 165/185/205/215(fail)/215
Conditioning: 5 rounds
• 10 push-ups
• 5 burpees
• 15 wall balls, 14lb

Bike commute 10 miles

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