You might need this tomorrow

2013-05-21 – Alex week – Day 2 – Squats from Hell

Posted by & filed under plyometrics, Workouts.

Strength Training:

5,5,5,5,5 Weighted Chest to Bar Pull Ups – Strict of course. Set 4 should be a weight you have done before for 5 reps. For those not yet able to do bodyweight pull ups, work up to the toughest band you know you can do in the 4th set.

Metcon:

“Squats From Hell”

I borrowed this one from Luca, anyone who doesn’t know him can ask Meg. Last time we did this one at his gym was over a year ago but it is a nice change of pace, getting folks to focus on quality movement and getting their asses kicked at the same time.

  • Perform 1 set of 20 squats as fast as possible with good form
  • Perform 1 set of 20 squats lower to full squat hold for 10 seconds (stay tight at the bottom), rise and immediately return to bottom, hold for 10 seconds repeat
  • Perform 1 set of 20 take 20 seconds to reach bottom and 20 seconds to top rest as needed

*Use just the bar 45/25 or just the weighted pvc pipe in Back Squat position.

CFCP Monday @ 1830

Posted by & filed under Workouts.

Contenders:

HERO WOD

This specific WOD was created in the memory of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, who died on February, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Zhari, Afghanistan.  He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. While performing this WOD, remember SGT Wittman’s sacrifice and honor him and his family/friends by doing the very best you can.

WITTMAN
Seven Rounds (For Time)

15 KBS (53#)

15 Power Clean (95#)

15 Box Jump (24″)

POST