Thursday 2015.01.08

Rachelle, Andy, and Trey hit some box jumps


BBG (off)
Do A first, then do both B1 and B2 (i.e., superset: B1, B2, B1, B2, B1, B2)

A) 5 rounds of ME double-unders - each round is 30 sec on, 30 sec off.

B1) HSPU
3 x N (pick a manageable number for 3 sets; use 1 or more abmats if necessary)

B2) GHD Sit-ups
3 x M


Strength/WL
Press
2 x 5, 1 x 5+


Conditioning
Tabata Mash-up 1:

Tabata Box Jumps, 24"/18"
Rest 1 minute
Tabata Push-ups
Rest 1 minute
Tabata Jumping Squats

"Tabata" refers to 0:20 of work followed by 0:10 of rest, for eight rounds (total of four minutes). Score only your lowest number of reps per exercise.


Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, accumulate at least 2:00/leg in the pigeon stretch (similar to the low flamingo, but this one is on the ground, not on a box).

3 comments:

Trey Swanson said...

Box jumps -7
Pushups -5 (stated first rounds at a very optimistic 12)
Squats- 10
Oh the burning quads!

Phil said...

Nice work Trey! I feel your pain on the push-ups - my Tabata experience has often been similar for push-ups.

Tyler Holm said...

8 Box Jumps
10 Pushups
16 Jump Squats

34 Total

 
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