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Strength / Tue, Sep 16

Week 3 / Day 1 (Squat & Pull)


Warm-up

-500 Meter Row

-20 Spiderman Stretch

-20 Band Pull-apart

-20 Goblet Cossack Squats

-20 Banded Rows

-20 Barbell Front Squats


A) Front Squat Party

20 minutes to compete 5 Sets of:

-8 Front Squats (@ 110% of last weeks weight)

-10 Dumbbell Single Arm Row/per arm (as heavy as possible)

-rest as needed


B) Accessory #1

3-5 Sets of:

-10 to 15 Barbell Curls

-15 Dumbbell Split Squats/each leg


C) Stretching

-1min Couch Stretch/each leg

-1min Child's pose








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lisanettleton
Sep 17, 2025

65,70,70,70,70 front squat

30,30,30,30,30 rows

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Ganesh Subramanian
Ganesh Subramanian
Sep 17, 2025
Rated 5 out of 5 stars.

95/95/95/105/110 front squat

35/35/35/40/45 db row

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Debbie
Sep 17, 2025

65/75/85/85:85 front squat

25/30/30/30/30 db rows

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Jessica Subramanian
Jessica Subramanian
Sep 16, 2025
Rated 5 out of 5 stars.

Front squat - 65 lbs

Dumbbell 15 lbs

Edited
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Glen Kim
Sep 16, 2025
Rated 5 out of 5 stars.

front squat x8

85 85 85 85 85


dumbbell single arm row x10

25 30 30 30 30


barbell curl x10

0035-01-01T00:00:00.000Z


dumbbell split squat x15

0000-01-01T00:00:00.000Z

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