12/28/10 - Front Squats/L-Hang Pullups

For time:

Seven rounds of:

Front squat, 185lbs, 3 reps

L-Hang Pullup, 7 reps

Rest 2 minutes, then:

Three rounds of:

Box jumps, 24" box, 15 jumps

Kettlebell swings, 2 pood, 15 swings

source: JG
time: 9:01, first pair of exercises. Time not kept second pair.
works: legs, back, shoulders, core, power
difficulty: 8
my effort: 8

Want to strengthen and/or tone your legs? This is the workout for you. For power and strength, keep the weight up and the reps down. For toning, increase the reps a bit, and dial back the weight. In both cases, minimize the rest between all sets. This is meant to be an aerobic workout.

I performed these exercises wearing a 20lb weight vest that I recently got for Christmas. It certainly made the pullups much harder - and slower. The box jumps also got more difficult. The squat was effected too. Interestingly, the kettlebell swings weren't that much harder - if at all -, emphasizing the fact that the main movement in this exercise is the hip snap and the tightening of the core to pull the weight up.

Remember to keep your back nice and tight and straight on the front squats; don't allow the weight to pull you forward too much. It should - like the split jerks from yesterday - sit on your clavicle.

As an aside, I've decided that the way you can easily notice someone that trains like this is to look for bruises on their clavicle and shins - areas the weight bar impacts in many of the Olympic lifts.



Image credit: http://www.crossfitgoldcoast.com.au/?p=1031