Front Squats & Push Presses

Warm-Up:
250 single-unders
20 Ring Rows
5 Pull-ups (1 band)
10 Ring Dips (all w/only 1 band!! WOO HOO!)
10 KTC's
20 ball sit-ups


Push Press
1-1-1-1-1

Front Squat
1-1-1-1-1


Loads:
FS - 55-65-75-75-65
PP - 65-75-65-65-65

I'm super pleased with my progress on the ring dips! I moved down to 1 band and they were tough, but I could see myself getting down to no band within 2 months (so that's my goal).

I did five one-banded pull-ups. They were tough. I think I might start doing 10 ring rows and 10 one-banded pull-ups and see if I can progress a littler faster.

I haven't done heavy day in awhile (partly b/c I was scared to ding up the floor). Felt really strong through all the movements except the 75# push press. It was a little shaky at the top.

2 comments:

Rich Vos said...
August 19, 2009 at 8:14 AM

You don't know how badly I want you to join a CF gym. Is there ANY way you can swing the monthly fees at your closest affiliate!? Or maybe a punch card?

CF is so much more fun and rewarding with other athletes and a coach with a good eye on ya.

Kate said...
August 19, 2009 at 8:43 PM

:)haha... Honestly, just the food alone is about breaking us. Grass-fed meat is so delicious, but so expensive.

I wish I could afford a few private sessions with a trainer to work on oly lifts. Maybe I'll try to save up for a seminar or something.

I really love working out in my home, though. It is very satisfying. Not that I didn't like going to the CF gym (I only went once), but I have trouble pushing hard in front of others b/c I'm self conscious about the way I look.