Monday 10.01.12

Strength: Back Squat 3 x 5 (reset your weights)
                Shoulder Press 3 x 5 (reset weights)

Conditioning:  As many rounds as possible in 6:00 of:
- 8 Kettlebell Swings (Heavy - Russian)
- 8 Push Ups
- 8 Bounding Broad Jumps

Post weights and rounds to comments.

What is a Bounding Broad Jump?  Here you go:

Keeping your feet shoulder width apart, complete continuous jumps for max distance on each one. Extend your hips fully for each jump. Remember not to allow your knees to buckle inward and land soft and explode quickly off the ground:

17 comments:

  1. 155# back sq.;
    95# shoulder press
    METCON: 6rds + 4KB @70#

    ReplyDelete
  2. SWOD: BS 150- 3x5, SP 75- 3x5

    Metcon: 5rds + 4 KB @ 53lbs

    ReplyDelete
  3. SWOD:
    BS: 200
    SP: 100
    Metcon: 6rds w/ 62#

    ReplyDelete
  4. SWOD: 75 BS, 55 SP 3x5
    Metcon: 6rds, KB w/35#

    ReplyDelete
  5. SWOD:95BS,55 SP
    METCON: 4 RDS KB w/26#

    ReplyDelete
  6. BS 200#
    SP 100#
    Metcon 6 Rds+kb+pu (53#kb)

    ReplyDelete
  7. 5 rounds + kb swings + 6 push ups with a 70lb kb

    SWOD = 205 = No rack space so I cleaned off the floor to a push press to a back squat
    Did shoulder work yesterday....

    ReplyDelete
  8. SWOD: 140BS, 65SP
    Metcon: 4rounds plus 8pus (box jumps instead of leaps)

    ReplyDelete
  9. SWOD: 155BS / 100SP
    METCON: 4 rounds + 5 KB Swings

    ReplyDelete
  10. swod: 200#
    metcon: 5rds+ 7push ups

    ReplyDelete
  11. Swod: 160lbs BS/100lbs SP
    Metcon: 5rds+8KBS @ 70lbs

    ReplyDelete
  12. BS 115x3x5
    SP 57x3x5

    Metcon: 4 rds @ 53#

    ReplyDelete
  13. Box Squat: 115x3x5
    Shoulder press: 70x3x5

    Metcon: 3 rnds +kb swings + pushups @ 88#

    ReplyDelete
  14. back squat reset; w/u to 155x3x5 1second stop at bottom of squat, focus on slow/controlled decent
    shoulder press reset; w/u to 95x3x5
    thru in 25 du's in between each set including w/u sets for approx. 300 du's.
    6x5 toes to bar 1x10 t2b last set

    ReplyDelete
  15. Swod: BS 3x5@102
    SP 3x5@60

    ReplyDelete
  16. Swod: Back Squat-205 3X5
    Shoulder Press-125 3X5
    Metcon: 4 rds 44#kettle

    ReplyDelete
  17. Back squat 135#
    shoulder press 70#

    ReplyDelete