Sunday, January 19
Saturday, January 18
January 17, 2014Monday, January 20
January 19, 2014
Warm-Up
3 Rounds of
10 Cossack Lunges
20 Band Good Mornings
10 PVC Dislocates
20 Mountain Climbers
10 Dead Bugs (each side)
Mobility
1 minute Squat Hold
1 minute/side Single Leg Flexion w/ external rotation
1 minute Toad Squat
Skill
Seated Box Jumps 5 x 2
Strength – Box Squat
1 x 5 @ 35
1 x 5 @ 50
1 x 5 @ 55
5 x 3 @ 60-70% 1 RM
Partner Met Con
5 rounds each of
10 Heavy Russian swings while partner holds a prone hollow position
then,
5 rounds each of
10 Goblet squats while partner holds (L, knee tuck or single knee tuck) on pull-up bar.
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If only weighted box squats were as easy as unweighted…this was a frustrating day for me. We all have our goats, I just wish mine wasn’t squatting. A little progress, though — Russian swings at 12 kg felt good, and though I started shifting with my 15# goblet squats near the end, when Chris mentioned it I was able to feel what was wrong and correct it. I was amazed how quickly my grip went on the knee tuck, wow…I went to a V-sit eventually because I was dropping off the bar so much.
Well that met con was a good way to destroy my grip in a few short minutes! I was worried going for a 28kg KB was aggressive but felt good about it afterwards – thanks for working with me on that, Dave (didn’t get your last name to distinguish which Dave)!
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Somehow this was also the first time I’ve done box squats in my year+ but I think that went well. Stuck with the 12″ box and worked up to 135# which, in theory since I haven’t actually tested, is somewhere between 65 and 70% of my max back squat. It was definitely slowing down so while I think I could have stood up with heavier, it was losing the explosion already so that would have defeated the point. Time to get on a flight an let the soreness really set in…