Wednesday, July 29, 2009
July 28th, 2009
Deadlift
Press 3×5 (add 5lbs to last workout)
Complete 5 rounds:
Bodyweight Back Squat Max Reps; rest 15 seconds *if you stop longer than 5 seconds at the top, your set is over
7 Burpee Box Jumps 20″; rest 60 seconds *aim for fast, unbroken sets
READ THIS… DO THIS!!!!!!
“We consistently have to cue our athletes to keep their knees out in the deepest ranges of their squat.”
Sound familiar?? Read on to learn how you can get your coach to shut up about your freakin knees!
Categories: back squat, burpee box jump, press
F@*K ME!!! burpee box jumps are they even legal
@Lisa
LOL!
my two most dreaded exercises rolled into one? I took it easy with an exercise tape .. lol .. been a looonnng time. Neat to see that it was fairly easy (still manage to sweat about one litre though) .. before xfit it used to be very hard.
The burpee box jumps aren’t as bad as I thought they’d be….but doing them after max squats sucked balls.
did 20,15,15,10,10 @80lb, I drive a standard and my legs where so shakey I could barely press the clutch.
3×5 Press @ 86.5
BW squat 6/6/6/5/5 (wt is my 3×5 rep max)
BBJ to 20″
Press 145#/145#/150#
BWT = 175#
32/15/11/11/10….box jumps were hard after the squats almost wiped out a few times
3×5 Press 140
BWT 175, but accidentally loaded up with 185
16/9/7/5/5… box jumps were pretty easy until rep 6, but pushed through all sets pretty fast… heart just wasn’t in it for the squats. Could really have used a push, but I was on my own for this one. If you’re coming in this afternoon, I’ll try not to let this happen to you
Rest day tomorrow!
@Derek
Now you know why Brendan calls me Wipeout
Rest day for me today, really feeling Fran from yesterday!
I tried to drop 10 pounds overnight so i could do an RX’d weight at #185..but that didnt work so i went with 10# less than RX’d
#185 / 20″
7/5/6/6/6
Press was good too 3X5 #130
Sooo glad it’s a rest day!!
Fran really did me in yesterday, especially after having done the July Challenge on Monday.
3 x 5 Press @ 66.5 – Been stuck around this weight for a while, but it was harder than it should have been. Will keep going up in small increments, no more than 1.5 lbs at a time.
Back squats & burpee box jump wod:
23/10/9/8/10 @ 112 Rx’d
When B said I was only taking 2 seconds rest at the top of the last few squats on my 4th set, I went for a couple more on the last set. Felt pretty good during the squats, was able to control my right knee. Burpee box jumps were much more difficult than expected with the lactic acid build-up. Did the burpee box jumps at a slight angle instead of straight on, which might be considered a cheat…
yur funny Lisa…I love all your little expressions…; sucks balls…would rather do burpees myself…haha….@Lisa
a lot tougher than it looks kinda WOD–really happy to have done all my Box Jumps with both feet planted, no wipeouts, no 1 foot before the other, happy with my progress on the 20″.