Workout of the Day
For time:
21-15-9
315 deadlift
30” box jump
Time: 9:36
45 second PR over 10:44 last time(loong time ago - 6-10-11)
45 second PR over 10:44 last time(loong time ago - 6-10-11)
Showing posts with label Tall box jump. Show all posts
Showing posts with label Tall box jump. Show all posts
Friday, May 31, 2013
Wednesday, November 7, 2012
November 7th, 2012
Workout
of the Day
A. Front Squat
*Set 1 –
5 reps @ 70-75%
*Set 2 –
3 reps @ 80-85%
*Set 3 –
1 rep @ 90-95%
Sets 4-6
– 2 reps @ 85%
Rest 2
minutes between sets.
B. Five sets of:
Muscle
Snatch x 1 rep
(build to
heavy muscle snatch over the course of the five sets
Rest 30
seconds
Tall Box
Jump x 1.1.1
(jump up,
step down to a lower box, reset, jump again)
Rest 30
seconds
C. For times:
250 lb
Front Squat x 12 reps
(must
take it from the floor)
Rest
exactly 60 seconds
250 lb
Front Squat x 9 reps
Rest
exactly 60 seconds
250 lb
Front Squat x 6 reps
Rest
exactly 60 seconds
A. 195x5,
220x3, 250x1, 235x2x3
B. Muscle
Snatch: 95, 125, 125, 125, 125
Tall Box
Jumps x 1.1.1
41.5,
41.5, 44,
(Tall box
jumps were performed later that same day.
Rolled my ankle and stopped after 3 rounds)
C. 2:50
(4/4/2/2)
3:30 (3/2/2/2)
1:20 (3/3)
Bonus
round of 3: 0:40
Scaled to
205 lbs. and it still crushed me
This WOD may be a great benchmark to shoot for. I.E. When I can do this WOD in under 2 - 3 minutes total work time combined, I will have made real and significant progress on my cleans, front squats, overall strength and strength endurance
This WOD may be a great benchmark to shoot for. I.E. When I can do this WOD in under 2 - 3 minutes total work time combined, I will have made real and significant progress on my cleans, front squats, overall strength and strength endurance
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