September 29, 2010
October 3, 2010

After concentrating on the hamstrings a little earlier in the week, the glutes, quads and thighs were worked over last night with some max rep front squatting.

Strength: 5x Max Rep Front Squat & Max Rep Pull-ups
Front Squats were rx’d at no more than bodyweight, and pull-ups were either jumping, strict, or L pull-ups. The workout wasn’t timed, though there was somewhat of a time limit.

Met-Con: 5min AMRAP of Wall-Balls & Sprints
Complete as many wall-balls in the amount of time it took your partner to complete a down-&-back lap of the basketball court, whereupon you switched places and your partner threw the wall-ball while you ran. Each partner did this as many times as possible within the 5 minute time frame.

Nice work by all. Just in case anyone is keeping count, during the month of September, we’ve hit Back Squats once (Sept. 8), Front Squats twice (Sept. 1 & Sept. 30), and OverHead Squats twice (Sept. 13 & Sept. 24). Which all begs the question: Which is your favorite way to squat?



  1. Maiko D. says:

    My hamstrings are still sore from Tuesday. What gives?

    I used 95# for the front squats and stuck with L pull-ups for the pull-up portion. As you can tell from the pic I need to work on keeping my legs up. Max reps out of all sets was 12 for the FS and 5 for the L pull-ups.

    I knocked out 43 wall ball shots but didn’t keep track of how many times I jogged. I didn’t sprint – I realized I was still in my Five Fingers and I’ve never ran in them before. Oops.

    I can’t say I have a “favorite” squat variation out of the three given but I do find the OHS physically and sometimes mentally challenging, especially in the midst of a conditioning workout. So it gets my vote.

  2. SBV says:

    My favorite type of squat is definitely the back squat. It allows the heaviest load and doesn’t seem to challenge my flexibility as much as the other variations. Once the weight gets heavy, my lower back really wants to round in the bottom of the front squat, which happened last night and caused a slight strain. As for the overhead squat, well, it just taxes everything.

  3. SaltyHat says:

    I love all squats, and while back squats use to be my favorite, I am quickly developing a love for the OHS. What can I say – I’m fickle like that.

    used ~198kg for the squats last night. Noticed that at high reps on the front squat, my hands slowly inch in towards my shoulders. Haven’t really noticed that before. Worked with Sebastian for the metcon, but had no idea what we were doing until half way through, so I just sorta ran a bunch and three medballs at the wall. Fun, even if uncounted.

    Interested in an outdoor workout on Saturday morning? If you’re on the e-mail list and haven’t responded. If you’re not on the list and want to workout this Saturday, leave a comment and I will forward the e-mail to you (9am, this Sat, Oct. 2, at Meridian Park in DC).

  4. Sara says:

    I was telling Tom B the other day that although I am best at back squats I much prefer OHS or Front squats. I think the OHS are my favorite even though I really need to work on my core stability.

    I worked with 95lbs had a 8-10 on all 5 sets. I think I could have gone higher. I suck with strict pull-ups and got 3-4 on each round.

    I got 36 wallballs in with the 16lb med ball and jogged 7 times.

  5. Sara says:

    Oh I forgot to say that my left quad is very sore today. perhaps it is possible that my right leg has been compensating for a such long time and all the sudden (after a couple months of PT) I was more balanced while doing the front squats causing the additional soreness in my left quad.