Friday, July 20, 2012
Back Squat
Warm up: 400 m run, 10 tot iron crosses, 10 scorpians, 10 spiderman lunges, 1 min sq hold
Skill/focus: Back Squat
2 x 5, 1 x 3
WOD
5 sets
Back squat @30x0
strict pull ups x max reps
2 min rest btwn sets
Set 1 50% x 5
Set 2 75% x 3
Set 3 85% x 1
Set 4 90-95% x 1
Set 5 test for new 1 rm
Rest 8-10 min
1 set for max reps @ 85%
Post 1 rm and # reps for score
All time "Box" box jump for max height record broken today . . .54.5" by Billy Helms
Back Squat
Warm up: 400 m run, 10 tot iron crosses, 10 scorpians, 10 spiderman lunges, 1 min sq hold
Skill/focus: Back Squat
2 x 5, 1 x 3
WOD
5 sets
Back squat @30x0
strict pull ups x max reps
2 min rest btwn sets
Set 1 50% x 5
Set 2 75% x 3
Set 3 85% x 1
Set 4 90-95% x 1
Set 5 test for new 1 rm
Rest 8-10 min
1 set for max reps @ 85%
Post 1 rm and # reps for score
All time "Box" box jump for max height record broken today . . .54.5" by Billy Helms
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