Monday, 27 October 2014

Meet at 0530 in the 3rd floor weight room...

Strength and Conditioning

Squat 3×5 (add 5 lbs to last workout)
*Rest 5 minutes between efforts. During the rest complete the following:
Box Jumps @ 75% of 1 RM height – 5 reps
Sprint 60 yards


Josie Antilla said...

Squats 130
Box jumps: 28"

R.K. Barker said...

Squats: 215.
Box Jumps: I think it was around 28", definitely not 70% of my Box Jump 1RM, whatever it is, but I was thankful for that after the second and third sets.

In Strength Development I worked up to a set of 5 squats at 195 in a true low bar position and a set of 5 presses at 115 and 5 deadlifts at 245. Should probably go lighter in there.

Adrienne said...

Squats 135#
Box jumps at 28"

H. E. Duke said...

Squat at 140#
Box jumps at 28''

Thomas Newton said...

1. 3x5x305 Squat
2. 5x5x135 Pendlay Row (much better form and ROM)
3. 3x50 Body weight Back Extensions
4. 3x5x120 Press
5. 10 Minute AMRAP (Wednesdays WOD but didn't realize it was 10 RFT) - 14 RDS
- 1.5 POOD Russian KBS
6. 3x10x70# Single Legged RDL