1 x 3 Front Squat - Heavy 3

Score Type:: Total Weight

Front Squat

Build to Heavy Set of 3

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"Heartbreak Kid"

Score Type:: Total Time

3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders

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4/10/2019 - ACCESSORY

Score Type:: Total Weight

Jerk Drive

5 Sets of 3 Repetitions

Sets #1+2 - 70% of 1RM Split Jerk
Set #3 - 78% of 1RM
Set #4 - 85% of 1RM
Set #5 - 90% of 1RM

All taken from the rack. Rest as needed between sets, aiming to keep it to 2:00 or less.

On the Jerk Drive (or Jerk Dip), we are training the mechanics of the start of the lift.

Easily overlooked, it's in essence the "first pull in our snatch". If we miss the pull off the ground on the snatch, we know the whole lift goes awry. Although the catch position for the split jerk is one that takes thousands of repetitions to refine, and grabs our eye given it's different nature compared to other lifts, the dip drive can't be overlooked.

On this movement, let's focus on three critical points:
- Drive through the heels throughout.
- Midline on and strong - we can't loose any power transfer through a loose core.
- Vertical torso. We sit back towards the heels, but the shoulders stay stacked over the hips.
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Comments

Lauren Smith 2 months, 1 week ago / Reply

Front Squat - Heavy 3: 135 lbs

Charles Kitzmiller

Charles Kitzmiller 2 months, 1 week ago / Reply

"Heartbreak Kid": 10:02
Notes: 105# FS, 15 banded pu, double under practice

Charles Kitzmiller

Charles Kitzmiller 2 months, 1 week ago / Reply

Front Squat - Heavy 3: 165 lbs

Aja Osborne

Aja Osborne 2 months, 1 week ago / Reply

"Heartbreak Kid": 11:23
Notes: 95 kipping pullups

Aja Osborne

Aja Osborne 2 months, 1 week ago / Reply

Front Squat - Heavy 3: 135 lbs

Andy Coy

Andy Coy 2 months, 1 week ago / Reply

"Heartbreak Kid": 14:05
Notes: 155#

Andy Coy

Andy Coy 2 months, 1 week ago / Reply

Front Squat - Heavy 3: 235 lbs

Paul Vander Schouw

Paul Vander Schouw 2 months, 1 week ago / Reply

"Heartbreak Kid": 13:22

Paul Vander Schouw

Paul Vander Schouw 2 months, 1 week ago / Reply

Front Squat - Heavy 3: 235 lbs

Babita Artabasy

Babita Artabasy 2 months, 1 week ago / Reply

Front Squat - Heavy 3: 120 lbs

Allison Gargulak 2 months, 1 week ago / Reply

"Heartbreak Kid": 11:22
Notes: 135 lb. FS, 10 strict pull ups

Babita Artabasy

Babita Artabasy 2 months, 1 week ago / Reply

"Heartbreak Kid": 12:03
Notes: 75# FS, 1st Rd c2b, then pullups 2nd and 3rd rds

Allison Gargulak 2 months, 1 week ago / Reply

Front Squat - Heavy 3: 165 lbs

Chip Woodward

Chip Woodward 2 months, 1 week ago / Reply

"Heartbreak Kid": 11:48

Chip Woodward

Chip Woodward 2 months, 1 week ago / Reply

Front Squat - Heavy 3: 265 lbs

Kevin Goolsby

Kevin Goolsby 2 months, 1 week ago / Reply

"Heartbreak Kid": 14:43
Notes: Wrist hurting 115#

Kimberly Sleeman 2 months, 1 week ago / Reply

"Heartbreak Kid": 12:15
Notes: Max F.S. 65# Weight used for workout - 45# 75 single ropes Used green and purple band for pull ups

Antonio Suarez

Antonio Suarez 2 months, 1 week ago / Reply

"Heartbreak Kid": 13:06

Antonio Suarez

Antonio Suarez 2 months, 1 week ago / Reply

Front Squat - Heavy 3: 245 lbs
Notes: cramp in lat

Kevin Goolsby

Kevin Goolsby 2 months, 1 week ago / Reply

Front Squat - Heavy 3: 155 lbs
Notes: Wrist hurting 95,125,145,155

Keff Kurella

Keff Kurella 2 months, 1 week ago / Reply

"Heartbreak Kid": 11:48
Notes: 135 lb bar, 10 single CTB

Keff Kurella

Keff Kurella 2 months, 1 week ago / Reply

Front Squat - Heavy 3: 225 lbs

Kimberly Suarez

Kimberly Suarez 2 months, 1 week ago / Reply

"Heartbreak Kid": 11:01
Notes: 105 fs 10 strict pull ups 50 DU WHAT I'M GONNA DO ABOUT MY LEGS CHARLIE MURPHAAAAAY?!?!?!

Kimberly Suarez

Kimberly Suarez 2 months, 1 week ago / Reply

Front Squat - Heavy 3: 135 lbs

Jackie Bertucci

Jackie Bertucci 2 months, 1 week ago / Reply

"Heartbreak Kid": 8:38
Notes: 55lbs front squat, 10 kips, 75SU 😩😩😩 Kipping needs work

Jackie Bertucci

Jackie Bertucci 2 months, 1 week ago / Reply

Front Squat - Heavy 3: 70 lbs
Notes: 7wks 3dys post

Amity Quinones 2 months, 1 week ago / Reply

"Heartbreak Kid": 16:18
Notes: Front squat 55# RX, C2B scaled, DU scaled 1min

Amity Quinones 2 months, 1 week ago / Reply

Front Squat - Heavy 3: 75 lbs

Julie (Jet) Tollen

Julie (Jet) Tollen 2 months, 1 week ago / Reply

Front Squat - Heavy 3: 115 lbs

Thomas El-Far

Thomas El-Far 2 months, 1 week ago / Reply

Front Squat - Heavy 3: 185 lbs

Thomas El-Far

Thomas El-Far 2 months, 1 week ago / Reply

"Heartbreak Kid": 12:30
Notes: 95 lbs FS

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