Wednesday, May 5, 2010

Jacobs Ladder

"When animals surrender they go lying on their back...
It’s a sign of weakness and surrendering.
I’m never lying on my back.” - Mikko Salo

Work
JACOB'S LADDER - from CFMK

11 Back Squats @ 175
9 KB Swings 24kg/16kg
5 Burpees

9 Back Squats @ 175
11 KB Swings 24kg/16kg
5 Burpees

7 Back Squats @ 175
13 KB Swings 24kg/16kg
5 Burpees

5 Back Squats @ 175
15 KB Swings 24kg/16kg
5 Burpees

3 Back Squats @ 175
17 KB Swings 24kg/16kg
5 Burpees

1 Back Squat @ 175
19 KB Swings 24kg/16kg
5 Burpees

Scale back squat to 65% of 1RM
Post your loads and times.

3 comments:

  1. Anonymous5.5.10

    Clint did the workout Rx at 190# back squat in 10:59.

    ReplyDelete
  2. Uesaka Joe5.5.10

    9:39 at 250#. Death to Jacob's Ladder.

    ReplyDelete
  3. Anonymous5.5.10

    Beastmaster, 185, 9:19
    worlock, 185, 9:35
    trickle, 175, 12:26

    ReplyDelete

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