Monday 08/29/11

Back Squat
2 x 5, 1 x 5+


1 DB Clean and Jerk
Bear Crawl
2 DB Clean and Jerks
Bear Crawl
3 DB Clean and Jerks
Bear Crawl
.
.
.
10 DB Clean and Jerks
Bear Crawl

The prescribed load for the DB clean and jerks is 65#/45# (per DB).  The cleans may be power or squat (but not hang), and the jerks may be push or split (push press is also acceptable).  The bear crawl is a down-back using half of the basketball court.  Start from the end line of the basketball court, bear crawl to half-court, and then bear crawl back to the end line.

Compare to 05/10/10.


Finale:
50 push-ups in as few sets as possible.  KNA.  (knees not allowed)  If you usually use your knees, find a plyo box to do your push-ups on (i.e., your feet will be on the ground, your hands will be on the box, and your chest will touch the box every time you do a push-up).  It's time to get off the crack - KNA.  For those of you that are already off your knees but still struggle with worming your push-ups, this will help you as well.

"What?! Worming my push-ups?!  I don't do that!"  That's cool.  Right on.  But just so we're all on the same page, during a properly executed push-up, the only parts of your body that should touch the ground are your hands, your feet, and your chest.  So . . . if your legs/thighs/waist/hips touch the ground, you're not quite there yet - this is the worm push-up.  And there's nothing wrong with that - as long as (a) you're aware of it and (b) you're trying to improve so you're not worming anymore.  Worming is not the end goal.

Let's get after this finale.  Don't pull a "Hmm, I'd rather do mobility work.  I think it'll be easier than push-ups."  Mobility work is awesome, but today's a good day to work on push-ups.


Mobility Adventure - Day 22


Such a tire-ing warm-up
08/22/11
(Big thanks to Lori N. for the title!)







7 comments:

Peter said...

Captain Worm here... I am down with the finale. My guess is 5 sets of 10, if not for time.

Post Finale, Captain Worm wants a good hamstring stretch. I might have missed that Mwod. Monday is another quad day. Captain Worm out.

Lori Newburn said...

I might have said tire-ing, but Lori G. was the first one to notice it was a pun. I was too tire-ed.

Peter said...

Captain Worm Reporting,

Back Squat = 160x10

Metcon, DB C&J used 40#
16:03

Finale = 10 sets of 5

Stretch some post work, about to Mwod now.

Captain Worm Out

Lori Newburn said...

Back Squat:
120 * 5
120 * 5
120 * 5

Metcon 15#
at 20 min 8 rounds + 3 clean * jerks

AndyB said...

Back Squat
2 x 5, 1 x 5+ *260 x 7*


1 DB Clean and Jerk
Bear Crawl
2 DB Clean and Jerks
Bear Crawl
3 DB Clean and Jerks
Bear Crawl
.
.
.
10 DB Clean and Jerks
Bear Crawl

The prescribed load for the DB clean and jerks is 65#/45# *50* (per DB). The cleans may be power or squat (but not hang), and the jerks may be push or split (push press is also acceptable). The bear crawl is a down-back using half of the basketball court. Start from the end line of the basketball court, bear crawl to half-court, and then bear crawl back to the end line.

*made thru 5 reps of 9 set ... timed out at 15*

finale = 10 sets of 5 *shoulder pretty tired, but could have done fewer sets

JT and Becca Zahradnik said...

JT
Back Squat - 295#, 7 reps on final attempt. WOD time: 14:38 (45#)

Becca
Back Squat - 135#, 8 reps on final attempt. WOD time: 13:21 (30#)

Lori G. said...

back squat 2x5 and 1x5+
warm 45x5 95x5
working 110 last set plus 1

stuff to work on:
hold bar higher on back,
elbows up
lower squat

wod
for time: (15 min. cut off)
1 db(20#)clean&jerk,1 bear crawl
2 db clean&jerk, 1 bear crawl
.
.
.
10 db cnj, 1 bear crawl

I got to the 9th round...I was done with the 4 cnj.

finale: 50 push ups on an 24" box so as not to use thighs to worm the push up.

 
Testify Strength & Conditioning | Designed by Techtrends | © 2007-2008 All rights reserved