- Kickoff start- 50 shuttle runs with 20kg plate (after each 10 runs- 50 pushups)
- Front squats + ring dips + situps
We've made six rounds of this set. Each time 15 situps but with dips and front squats there was certain variation. We have been doing front squat increasing weight and decreasing number of repetitions from the fourth set, and on the dips number of reps went up after third set. So with squat we've started from three sets of 21 reps with 40kg divided with 8 ring dips and situps, after that 5 squats/ 10 dips; 3 squats/ 12 dips and 2 squats with 15 dips.
On the last two sets of squats we've managed to use 100kg and surprisingly dips were not heavy at the end. They were heavy in first two sets after those pushups we've done during worm-up.
After all that 500 singles with a speed rope- cooldown CCR way :-)
Really nice training session. That was my first time with heavy front squat without "smith machine". It is harder technicly but much more fun- I don't think I'll train with "smith machine" any more- it's a waiste of time and most of all... waist of fun :-)
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