Monday 6.24.13

Notice how upright the figure in the Front Squat (on the right) is.  Get tight in the set up at the top and then sit back more in the bottom of the lift.  Think good posture.

Strength: Front Squat 3-3-3-3-3

WOD: 4 rounds for time
- 10 Deadlift (225/155#)
- 15 Box Jumps (24/20")
- 400m Run

Post weights and times to comments.

7 comments:

  1. SWOD: worked up to 155 x3

    Metcon: 12:53 rx

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  2. FS: technique @ 95#
    Metcon: For quality on deads,17:12 @ 155# and row instead of run

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  3. SWOD: 165x3, 175x3, 185x3, 195x3, 205x3
    MetCon: 16:29 @ 185#

    Notes: My goal for the FS was to get at least a set at 90% of my 1RM (210# 1RM back in March) which would've been 190# today for 90%. The weight felt light to me today even with a jacked up ankle so I decided to keep going and increase my weight by 10# each set and was able to complete them. Completing my last set of 3 today at 205# feels good! (5# under my prior 1RM). I still need to work on keeping an upright torso throughout the movement. I think my elbows stay up pretty well but my back tends to want to curve.

    GLAD TO BE SQUATTING!!! =)

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    Replies
    1. Step ups instead of Box Jumps due to ankle FML

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  4. Front Squat: 315x 3
    WOD: 13:51

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  5. Swod: 125x3
    Metcon: 15:40 rx

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  6. SWOD: 240x3, 250x1

    MetCon: 16:55 as Rx'd

    ReplyDelete