Tuesday, December 23, 2014

Squats


Juli from Paleomg.com


(A) Back Squat: 1x5@65% - 1x3@75% - 1x2@85% - 1x2@90%
3x10 @ same as last week


(B) 12min AMRAP
15 x Russian KB Swings: 24/16
10 x Box Jump: 24/20 (Step Down)
30 x Double Unders: (Unbroken)

1 x Minute Recovery @ end of every round

10 comments:

  1. A) 32.5, 37.5, 42.5, 51.
    3 x 10 @ 55kg (not as high s last week) for through all 3
    B) 20kg K/B
    Yellow box with 1 brick
    30 Singles

    ReplyDelete
  2. A). 107, 123, 140, 148
    Ran out of time for 3 sets @ 123

    B). 5 rounds. Legs felt heavy this morning.

    Special guest appearance at the lab rats. Giddyup

    ReplyDelete
  3. A) 58.5, 67.5, 76.5, 81
    3 x10 @ 63kg
    B) Rxd 5 +15 in 12 mins
    R1 - 0-1:22
    R2 - 2:22-3:39
    R3 - 4:39-5:54
    R4 - 6:54-8:15
    R5 - 9:15-10:42
    R6 - 11:42-13:01

    ReplyDelete
  4. a.52(5), 60(3), 68(2), 72(2)
    3x10 @50kg
    b. 2mins, 1:36, 2:04, 2:40 DU wernt happening, box step ups

    ReplyDelete
  5. A) 95, 112, 130, 147, 156. 3x10@122
    B) 1:35, 3:46, 5:59, 8:20, 10:40, 13:06 to finish.


    ReplyDelete
  6. (A) 77, 89, 101, 106.5
    Then 3 x 10 @ 84kg

    (B) Rxd 5+something (not sure of reps as HC said to keep going until the 6th round was complete)

    Broken up as:
    0:00 - 1:12
    2:12 - 3:32
    4:32 - 5:44
    6:44 - 8:03
    9:03 - 10:27
    11:27 - 12:46

    ReplyDelete
  7. A) 97.5, 112.5, 127.5, 135

    B) 6 rounds even, 14 seconds into rest at 12:00
    0:00 - 1:10 (1:10)
    2:10 - 3:16 (1:06)
    4:16 - 5:25 (1:09)
    6:25 - 7:32 (1:07)
    8:32 - 9:38 (1:06)
    10:38 - 11:46 (1:08)

    ReplyDelete
  8. B) 4 rounds + 15
    0:00 - 1:50 - du's 13/22
    2:50 - 4:35 - du's 30 unbroken
    5:35 - 7:20 - du's 30 unbroken
    8:20 - 10:35 - du's 16/21
    11:35 - 12:00 - 15 kb swings

    ReplyDelete
  9. A) 50 58 65.5 69.5 3x10 58k

    B) 0 - 1.31
    2.31 to 4.19
    5.19 to 6.54
    7.54 to 9.29
    10.29 to 12 got to 29DU

    ReplyDelete
  10. A) 5@72 - 3@83 - 2@93 - 1x2@100 - 3x10@80kg

    ReplyDelete