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Monday 100315
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Preheat:
Group Warmup
5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
10 GHD Situps
10 Back Extensions
5/side KB Windmills
20/side Leg swings
10/side Heel Grabs
10m x 2 Lateral Lunges
3 x 5 Burpee Shuttles, 20 m
WOD
- “Beware the Ides of March”
- Back Squat
- 5 @ 60% or 1rm
- 5 @ 70%
- 5 @ 80%
- if you can do all five reps of the third set, then continue until you fail. Fight for it, find your battle cry.
- rest five minutes
- Jumping squats 20kg/10kg (see 100125)
- 3 rounds
- 1 minute for Max Reps, 20kg/15kg
- 3 minutes rest
Dessert
Food for Thought:
“There are many levels of understanding of trainees and you should be in command of most of them..”
by Coach Rippetoe
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sorry 6am’rs, didn’t make it. Planning on 6 pm. However, it looks very hard. Perhaps I’ll have a Krispy Kreme workout instead.
Out of gas this morning, 284 back squat failed on 3 of last set, 36 jumping squats
Back Squats 60% 5, 70% 5, 80% ’til failure
math off 194# (5), 234# (5), correct 304# (7)
Jumping Squats, 44# bar: 33, 37, 36
Back Squat – 75kg – 85kg – 95kg (7 reps)
Jumping Squats – 29 – 31 – 33
Back squat 123# 6 reps on final set (working to find my 1RM)
Jumping squats 29,26,22
Back Squat 114/134/154 final set 7 (strained hamstrings on the recover- THANK you 100m Sprints.
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Jumping squats 25/26/27