Aug 6, 2013

Wednesday 08.07.13

5 RFT of:
3 back squats (75% 1RM)
6 box jumps (24/20)
9 hand release push ups

Post time to comments and the whiteboard.

Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to 3..2...1...Go at these times)

If you have not established a back squat one rep max, spend some time beforehand getting an idea what you may have for a 1RM.  Have someone spot your form and depth since under load it is sometimes difficult to 'feel' when your depth is below parallel.  Test yourself with a med ball first if you need to as it is a good gauge of depth for most people.

No videos for this one.  Google 'til your hearts content if you like, otherwise load up and get to work.

11 comments:

Andy said...

May hit a logjam on bar racks, plates, and boxes in the AM... We're expecting an outside group at 0630, play nice and deconflict use of equipment. Try to get linked up with a regular start time group to carve out space, and organize into heats as needed. Should be a fun one.

Russ Ames said...

The SAMS seminar is just boxes/tires, and wall balls.

Noah said...

5:27 at 185# BS (250 1RM). Have not done pseudo-heavy BS under metabolic load in a long time, if ever for that matter. Took it slow and smooth on those three reps. Breathing hard under the bar is not fun!

Russ Ames said...

4:57 at 205# BS. Good, quick smoker.

Learning point on group control....explain the format and WOD plan in as much or more detail than the movements!

Ross said...

IMCF SD Det

Worked BJ @ 36" for a couple of sets of 5
then did 10 single bar MU

WOD
Time -4:33 with 275# on BS

Followed with some hand stand balance work

Jake78 said...

Good day for Iron.

Press
110x3
120x3
135x8
New Rep PR, sets me at approximately 175 which would tie my all time press PR.

WOD:
8 minutes @260 pounds. Bodyweight is 170.

Should have warmed up my legs better, that first set was brutal! Went too slow on the box jumps too, I realized this at round 3 and significantly sped up.

Going to do Over Head Squats this after noon.

Sincerely,
Jake

Jake78 said...

Additional PR fun!

The other afternoon I managed to clean & jerk 220 which is a PR. My jerk form is not as awesome as it could be, and is the variable that is holding me back.

I blaim my terrible OHS strength on this, I not comfortable in a split with heavy weight. Didn't try the "squat jerk" version.

Sincerely,
Jake

scottnkelly9901 said...

IMCF Hohenfels:

Lead-in:
OHS
10x10 @ 65lb (~1min b/w efforts)

WOD:
6:17 @ 225lb
subbed split jumps for box jumps*

Follow-thru:
30x box jumps (not for time)
Mobility (cobra head!)

*great news! I found the plyo boxes at the globogym this afternoon. Bad news, they have these pesky rules and such. No good way to do squats and box jumps together so I subbed 6x split jumps (each leg) then did the box jumps for skill. All-in-all, good fun; legs are smoked.

monroe said...

WOD: 4:50 20" box and 175lb squat.
Used that as my warmup for:

FS 145x5x3
BP 135x5x3
DL 245x5x3

2x10 dead-hang pullups, 3 handstand walks of 8, 12, and 20 feet.

Andy said...

Missed the AM, snuck it in late. 4:24 @ 235. Good combo of movements, 75% was about right. Had to push myself to get back under the bar quickly each round.

Light ring PU and HS walk work after. Also got to see LTC McD string together an impressive number of MU. Nice work!

Dan R. said...

4:53 with #225 DL