Warm Up-
10-8-6-4-2 of:
Deadlift @ 155-185-205-225-245
30" Box Jumps
rest until ready, then...
Work-
"Jonescrawl"
3 Rounds for time of:
10 Deadlift @ 1.15 x bw
25 Box Jumps @ 24"
Watch demo HERE
Look at some Gym Jones results HERE
and some recent Paper Street results HERE and HERE
Ladies at bodyweight and 20" box
Post bw, load, and time to comments
Clint 5:23, Neal 4:21, Aaron 5:14, matt 4:07, blain 4:35, Scott 5:38
ReplyDeleteWho the hell is Neal, Aaron, matt, blain, and Scott?
ReplyDeleteMy imaginary friends. Name, bw, time = you do the math on the weight (bw x 1.15)
ReplyDeleteCabana, 192, 4:21; rookie, ??, 5:14; worlock, 202, 4:07; beastmaster, 188, 4:35; trickle, 202, 5:38
178bw
ReplyDelete205lbs on the deadlift
my lower back is pretty mad at me right now
i honestly thought i would be sub 4:30
not today
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rookie
173
200lbs deadlift
Happy to report that my back and everything else feels great. I was cautious on the DL, but I made it through with the ability to function normally. Win.
ReplyDelete