Monday 4.18.11

This is what the hollow position should look like.  Try to keep the form like this as you rock back and forth.


SWOD:  Back Squat 5-5-5-5-5 (set a new 5rm if possible)
Metcon: 5 Rounds for Time:
- 7 CTB Pull Ups
- 14 Wall Ball Shots (heaviest ball to 10' target)
- 21 Hollow Rocks

After a good warm up, start doing sets of 5 with a heavy weight, and try to increase the weight over each subsequent set.  Set a new 5rm PR if possible.

For the metcon, the pull ups should be "chest to bar", or "chest to rings" if you want to do pull ups on rings.  Wall ball shots should all be to the 10' target using whichever ball allows you to get there.  For hollow rocks, 1 rep is accomplished after rocking to your hands and then back to your feet.  Maintain a tight hollow body position throughout.  If you lose the position, cut the set, rest, and start again.

Post weights and times to the comments section!  bc

14 comments:

  1. SWOD- 55-65-75-95-95

    METCON- 14:53, 14lb kb

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  2. SWOD: 35-45-55-65-75
    Metcon: 14:22, 14#WB

    ReplyDelete
  3. SWOD 5RM BS 185#
    Metcon: 13:10 20#ball,as rx'd

    ReplyDelete
  4. CFFB SWOD:
    -Press: 105x5, 110x5, 115x5, 120x5, 125x5
    -Front Squat: 5x1 @ 266# (PR)
    -Seated Box Jumps: 4x2 @ 41"

    Metcon:
    -2x20yd sprints (start from pushup position)
    -4x30yd srpints (start from pushup position)
    -10x10yd sprints (10yd flying start, then sprint)

    ReplyDelete
  5. SWOD: 225X5, 275X5,305X5,325X5,335X4.25(CLOSE)
    METCON 15:30 3RNDS RINGS & 2RNDS CTB 30LB WALLBL

    ReplyDelete
  6. SWOD: 75/95/115/125/145 x 5
    Metcon: 10:33 As Rx'd w/14 lbs (2 rds with 20)

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  7. swod: to 185x5 (205x1..out of gas)
    metcon: 13:53 rx

    ReplyDelete
  8. 115 back squats
    10 lb ball in 17:20

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  9. SWOD: worked up to 325x5(PR)

    METCON: RX'D @ 13:41

    ReplyDelete
  10. SWOD: worked up to 125x5

    METCON: 14# ball/kipping CTB@ 12:32

    ReplyDelete
  11. SWOD: worked up to 115x5, which used to be my one rep max.
    Metcon: 15:24 14# wallball, red band CTB

    ReplyDelete
  12. SWOD 95,125,185,195,195
    Metcon 3 rnd w/banded PUs 15:00

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  13. SWOD 155x5
    Metcon: 17:18 14# ball, "backpack" band PUs

    ReplyDelete
  14. Metcon: 13:28
    jumping pull ups (two or maybe three CTB), 14# wall ball and some really ugly hollow rocks!!

    ReplyDelete