Warm up:
3 min Airdyne
5 min DROMs
Strength
HBBS:
1X10@60% (145#), 1X10@65% (155#), 1X8@70% (170#), 1X8@75% (180#)
Conditioning
5 rounds for total working time:
15 Lateral box jump-overs 24" (lateral box jumps)
15 Push press 115#
Rest 2 minutes between rounds
Note: Lateral jump-overs should be done with a touch on top of the box.
Time: 12:17
Showing posts with label Lateral box jump. Show all posts
Showing posts with label Lateral box jump. Show all posts
Saturday, October 12, 2013
Wednesday, March 6, 2013
130305 HSPUs
Buy in:
3 min jump rope
5 min DROMs
10 OHS
10 Pull-ups
20 Sit-ups
Strength:
Off
Metcon:
5 rounds for total HSPU
20 DB swings @ 50# (Russian style)
12 Lateral Box Jumps 20"
ME HSPU (Partial ROM to aerobic step)
Score: 37
Did Russian style to keep from over extending--lower back still a little tight.
Skill:
3-position Snatch x 4 (low to hi)
95-105-115-115
3 min jump rope
5 min DROMs
10 OHS
10 Pull-ups
20 Sit-ups
Strength:
Off
Metcon:
5 rounds for total HSPU
20 DB swings @ 50# (Russian style)
12 Lateral Box Jumps 20"
ME HSPU (Partial ROM to aerobic step)
Score: 37
Did Russian style to keep from over extending--lower back still a little tight.
Skill:
3-position Snatch x 4 (low to hi)
95-105-115-115
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