Box Back Squats – 5×5 .MetCon: 21-15-9Push Press, 95/65lbOH Lunges, 45/25lb PlateKB Swings, 32/24kg.
Post Box Back Squat loads and MetCon time to comments…
Posted by Mike McKenna on 07.26.2010 at 8:01 pm// Tagged: Triplet
Everybody pushed super hard on the MetCon! I was very impressed with some of these times, and everybody continues to get closer and closer to rx’d weight.
I hope all of you are noticing because it is becoming very obvious to me that we’re all seriously improving our fitness!!!
-Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
-Keep intake to levels that will support exercise but not body fat.
-Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
-Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.
-Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman
forgot what we got up to in box back squats but my soul came out for the last set
metcon 75 lb thrusters, 35lb OH lunges, 32kg KB
9:42
Made up the strength portion of yesterdays wod:
PC 5×3 – 185, 195, 205, 215, 225(pr)
Followed up with 5×100 sprints (rugby season is coming) and first practice is tonight
box back squats: 135, 155, 175, 195, 215
Metcon rx: 7:09
25, 45, 55, 65, 75 – box back squats
8:34 met con (40lb, 25lb plate, 12kg kb)
double unders: …almost!
BBS: 55,65,75,85,105(4)
metcon: 7:35: 45lb pp, 25lb plate, 16kg KB
Happy to be back, 1 week away felt like forever.
Box Squat: 135, 155, 165, 175, 185
Metcon rx: 8:12
Nick, nice numbers man.
Sky, sorry bro did the pm instead of the am. Let that soul out kid!
box squats: 45,50,55,65,75
metcon: 9:08 (50lb bar/ 15lb plate/ 12kg kb)
box back squat:
75,95,115,135,155,175,195
metcon rx’d:
11:00
BBS 5×5 @ 135, 155, 185, 205, 225
Metcon- Time 9:45
(65lbs Push Press, 45lbs Plate, 16kg KB)
Box Back Squats: 75,95,115,135,155,165
Metcon- Time 9:44
Rx’d except 16kg KB
Box Squats: 95, 105, 110, 120, 125
MetCon: 7:57 (75lb PP, 25 lb Plate, 24kg KB)
Box Squats: 75,95,115,145,175,195
MetCon: 9:53 (95lb push press, 24k kb, 35lb oh lunge)
MetCon: 9:38
I need to get better w/ keeping track of my weights…but whatever it was I loved it!!
bbs 135,155,165,175(2)
Metcon 35 db push press, 35lb oh lunge, 40lb dumbbell kb swing 8:57
Box Back Squat – 185, 205, 225, 245, 265
MetCon – 4:52
Everybody pushed super hard on the MetCon! I was very impressed with some of these times, and everybody continues to get closer and closer to rx’d weight.
I hope all of you are noticing because it is becoming very obvious to me that we’re all seriously improving our fitness!!!
24,45,65,80,90
metcon: 8:46