5/30/13

Thursday 130530

A. Banded Box Squats - 8 x 3 (add band tension from last week; work in R3 Rack)

165 with green, thin gray, and red

B. Depth Jumps - 5 x 5 (14" to 30" box) *if 30" is not very tall for you, just jump higher and land on the 30" box.  The box in this case is not meant to provide your goal it is meant to dampen the eccentric load of the landing. Bet you've never thought of that...

C. Bent Row - 2 x 30 for time @ 135

R1: 0:31 UB

R2: 0:29 UB

D. Strict Press - 2 x 30 for time @ 135 (from the floor)

R1: 15 in 1:23 (8,4,3), 2nd 15 (4,1,3,3,2,1,1) in 5:47 total

R2: 5:26 (4,4,4,4,2,2,2,2,2,2,2)

+

Airdyne - 4 x 30sec @ MAX EFFORT; rest 3min

R1: 32

R2: 30

R3: 28 fell off pedal 1x

R4: 24 fell off pedal 3x