The rewards come quickly though, so here's to a new day! Have some plyos!!
W.O.D. FOR 3/18/10
5 PULL-UPS (CHEST TO BAR)
20 PUSH-UP CLAPS
10 "L" PULL-UPS
15 PUSH-UPS (ONE HAND ON MED BALL, EXPLODE UP AND SHIFT HANDS ON BALL. REPEAT)
15 PULL-UPS (STAND IN LINE WITH BAR AND LIFT HEAD TO EITHER SIDE OF BAR FOR EACH REP)
10 PUSH-UPS (TOES ON MED BALL)
20 PULL-UPS (CHEST TO BAR)
5 PUSH-UP CLAPS
5 MINUTE REST
(REST INTERVAL 1 MIN BETWEEN SETS)
SQUAT BOX JUMP 20" X 15 X 4
DEPTH BOX JUMP (UP TO 30", FROM 20") X 8 X 4
LUNGE JUMP SWITCH X 20 X 3
MAX HEIGHT BOX JUMP
Looks Intense, Jeremiah! Can't wait!
ReplyDeleteGordon
First half as rx'd-7:55
ReplyDeletePull ups are by far me weakest body weight lift.
Second half
Squat box jump (got nice and low) @ 24" 15X4
Lunge jump 20X3
Rest one minute between sets
Time:11:04
Total time-24:59
Then worked on hang clean technique:
25@ 65 lbs (to get motion and technique)
10@ 75 lbs
5@ 95 lbs
5@ 115 lbs
I'm proud of these, I finally nailed down how to fully extend and to explode with the hips. Also worked on landing into a front squat at bottom of clean.
*Second half was 12:04
ReplyDelete