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Take on our Men’s Fitness workout of the week, a new 52-part series to keep you inspired and challenged for 2015. We’ll post a new workout every Monday and for an added incentive, we’ll take on the workout too so you can see how your best time compares with a member of the MF team.
Workout of the Week #11
Front squat and ballistic press-up 10 rep ladder
How to do the workout
Set up a bar weighing 40kg in the squat rack. Do a front squat for one rep then do a ballistic press-up for one rep. Do a front squat for two reps, then a ballistic press-up for two reps. Continue up to 10 reps each, resting as little as possible. In total that will be 55 front squats and 55 ballistic press-ups. Phew. Use a timer to record how long it takes you. It will be tempting to race through the first few reps but you’ll pay for it later on in the challenge, so pace yourself.
Front squat form
Keep your elbows high, chest up and lower until thighs go at least
parallel to the floor.
Ballistic press-up form
In a standard press-up position, lower to the bottom of the move then drive up powerfully so your hands come off the floor. Keep your core strong to keep your body in a straight line.
Watch the video, take on the challenge and post your best score in the comments section below.
MF par score: 3 minutes
Shot at The Athlete Centre in Oxford: http://bit.ly/1xYDM5n
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