Jul 15, 2012

071612 Monday

WOD Demo (w/o the box jumps) -

Back Squat 3-3-3-3-3

Do 3 box jumps immediately following each set (24/20)


Mike Anderson said...

Is there a recommended % of 1RM or time between sets?

scottnkelly9901 said...

IMCF Hohenfels:

All sets at ~80% 1RM

225 across

Mike Anderson said...

365 for all 5 sets.
Tried to keep it to 60 seconds between sets.

Andy M. said...

3 x 225/245/265/275/285

Then (to make up for my laziness this weekend) Elizabeth, PR'd by a minute at 6:43.

Ross said...

225, 275, 295, 315, 315 on the squats, did a 24 in box on first set then used 28 in box on last 4 sets.

played around with some hang squat cleans (135), and OHS (95) afterwards.

Noah said...

205, 225, 225, 235, 225.

Did a 5 min micro-metcon of DUs and MUs afterwards and then kicked my eternal goat around...handstands.

Jacob Heppner said...

Mike that is impressive! I watched you this morning and they we better than parallel. Will do this one later today, instead did KB work for 40 minutes.

monroe said...

I should have offered more in the programming notes on this WOD. The intent is not to do the squats as a slow lift (Heavy as possible). Rather, do the movement with a weight that allows you to maintain an element of speed. In the conjugate method, Louie Simmons combines speed work with strenght work, conjugating both methods, which he says makes for better gains.

Russ Ames said...

3 x 185/205/225/245/225

Depth went awry on set #4, so backed off.

Then, 5 rounds of AbMat SU & ATB.

Jake78 said...

I figured the spirit of it was fast, but hey we haven't done heavy back squats since I've been here so I took the opportunity to do them as fast as I could with heavy weight (though not as heavy as Mike - holy crap!)

Did 275/275 (ran out of juice and dropped down) 245/245/245

Kept it roughly at a minute between the sets.

monroe said...

I did 165lbs, kept it a weight where it was more of a jump. afterward did 30 pullups, handstand work.
An observation on programming: I have had a challenge finding the right intensity level to be able to come back fresh every day over the course of five days. For the first two weeks of this cycle I have had to take a break on Thursday. Because of the design methodology I followed (rotating gymnastic, monostructural, weightlifting, chipper WODs) that means I may miss some aspect of modality if I don't go all five days. Not a huge deal, but something to consider in programming. Now, my energy level may have more to do with my age than the programming, I don't recover as quickly as I used to. Really makes me have to pay close attention to rest and nutrition.
Great Foundations session last Saturday, 41 participants! Thanks to Ed for putting it together. I think all the trainers and participants got a great training session. Looking forward to leading the next one in August.

Greg E said...


then elizabeth @ 8:38