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Old 09-01-2009, 10:47 AM   #1
Dominic Sirianni
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Posts: 263
Default Front Squats 3-3-3-3-3

That is what we have programmed at the box I workout at today. I have never maxed out on front squats. The last time we did them, about three weeks ago, we did 5-5-5-5-5 and I did 205-225-245-265-275.

Not sure where to start the WOD today. Any suggestions?

(cross posted at the crossfit forum)
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Old 09-02-2009, 03:40 AM   #2
Martin Bonn
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if 275 is your 5 max rep then 290 will roughly be your 3 max rep. so you could stagger it in 10% increases.
.
.
.
203
232
261
290
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Old 09-02-2009, 06:16 AM   #3
Dominic Sirianni
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Thanks man

I ended up doing it like this:

warmup
45x5
75x5
105x3
145x3
175x2
225x3

working sets
275x3
280x3
285x3
290x3
295x3
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Old 09-02-2009, 10:09 AM   #4
Steven Low
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Too much warmup. And do a decreasing pyramid for warmup too.

Could've probably gotten a bit more weight in at the top end.

95x6
135x4
185x2
235x1

275x3
285x3
295x3
___x3
___x3
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Last edited by Steven Low : 09-02-2009 at 10:11 AM.
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Old 09-02-2009, 10:19 AM   #5
Dominic Sirianni
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thanks - I need a lot of warmup usually. I don't really even feel good until the 3rd working set in situations like this.

I did have more room at the top end - next time...

I definitely feel like I got a training effect.
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Old 09-02-2009, 11:14 AM   #6
Steven Low
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Quote:
Originally Posted by Dominic Sirianni View Post
thanks - I need a lot of warmup usually. I don't really even feel good until the 3rd working set in situations like this.

I did have more room at the top end - next time...

I definitely feel like I got a training effect.
Are you doing your usual warmup?

You should be doing a regular warmup besides the warmup sets above...
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Old 09-02-2009, 11:25 AM   #7
Dominic Sirianni
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yeah I usually warm-up a bit.

yesterday I did
5 pullups
10 pushups
10 squats

2 rounds

then about 5-10 minutes of work with a length of PVC pipe.
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