Another Front Squat and Pull day

This is the 2nd week of my new routine. I’ll make this clear, it isn’t easy but its well worth every session. 

Besides that, I have also implemented something new on alternate days. Besides cross-training, I’d be doing some extra accessory work on Tuesdays which includes 10-15 minutes of intense cardio and some extra movements eg; side raise, front raise etc which I am totally lacking.

Back to training talk,

So I did some Front Squats, Platform deadlift (speed priority), Dumbell Rows, Side Raises, and some Smith Bar Pullups.

I want to talk mainly about my Front Squats and The Platform Deadlift.

This is how my figures went for the front squats ( excluding warm up sets )

 

 

I always prefer the clean grip

 

 

105kg x 3 

100kg x 3 x 4 

PlatformDeadlift ( 25kg plates )

I was working up to 50-70 percent of my max. which is around 90kg – 140kg. 

 

We will be getting together for an asskicking crossfit session on Thursday, a new friend might join.

So what happened during the last session?

I came up with a non-adaptive type of training. The reason behind this is I was trying to experiment the effect of non-adaptive training. 

A little breakdown on how it went : ( There were 5 of us )

1. Jog/Sprint 5 rounds ( every single trainee gets to lead the pack for 1 round and he has the liberty to either sprint , jog or walk. But the pack has to be close to each other, never leave anyone behind)

2.Shuttle Drills . This one was tricky. Once your turn is done you sit or stand, you get down in a woodplank position( You kill 2 birds with 1 stone, agility and abs )

3.Pullups while those resting constantly do their situps.

4.Assisted bear walk with exchange ( rest at woodplank position )

5.Bear walk with pushups ( rest at squat position )

6. Short dash ( rest at jumping jacks )

Sounds like a badass?