Thursday, 5.31.12

Pre-Warm Up: 2.25 mile jog/walk with Carter

Warm Up: 1000m Row. 3 rounds of: 5 front squats (35lb bar), 7 push ups, 7 box jumps, 5 shoulder press (35lb bar)

Strength: Front Squat. Find 3rm, drop 10% and do 5 reps, drop another 10% and do max reps

35x3, 65x3, 90x3, 115x3, 145x3, 175x3 (3rm), 160x5, 140x9

My 1rm is 185, so I worked from there. I should have done one more on my max reps to get 10, but oh well. Front squats felt good today, but I am having a hard time trying to not stop at the bottom. I always go so low that I stop at the bottom of the squat and then try to come back up when I really need to try and bounce back up quickly so I don't lose the activation in my legs.

Conditioning:
- Tabata Box Jumps (24/20")
Rest 1:00
- Tabata Push Press (95/65#)

Lowest= 10 box jumps, 7 push presses=17     Highest= 11 box jumps, 13 push presses=24

Box jump rounds:10, 10, 10, 11, 10, 10, 10, 10= 81 total
Push Press rounds: 13, 10, 9, 8, 7, 8, 8, 8= 71 total

Doing tabata this way is ALOT harder than tabata mash up. We did all the box jumps first and then all the push presses last. I felt like I never really had time to recover on the push presses, but the box jumps were pretty easy and it was good cardio. The push presses just sucked at about round 3 till the end, and I am pretty sure I yelled that out for all to hear during the workout!