Warmup
10 PVC Pass Thru's
10 PVC Overhead Squats
20 Lunges
20 Striders
10 Jumping Squats
10 Pullups (Dead Hang)
10 Pushups
20 Double Unders (If broken, do 40)
Work
10-8-6-4-2-x (Work fast, but not for time) Squat Clean/Box Jump
work on form and full ROM on both movements
Squat Clean (75, 95, 115, 135, 155, xx)
•From ground or hang position on first 3 sets, then all reps must be from ground.
Box Jump @ 30"
•Entire foot must be on box, hips must be fully opened at or above box level.
--Rest 3*--
Tabata Front Squat (*Start as group, 3 min after final person finishes section 1)
20 Seconds Work
10 Seconds Rest
8 Rounds
Choose weight to achieve 6-10 reps per 20 sec period
Post weight and # of reps achieved on last set of squat clean and lowest number of squats and weight used during tabata to comments.
10 PVC Pass Thru's
10 PVC Overhead Squats
20 Lunges
20 Striders
10 Jumping Squats
10 Pullups (Dead Hang)
10 Pushups
20 Double Unders (If broken, do 40)
Work
10-8-6-4-2-x (Work fast, but not for time) Squat Clean/Box Jump
work on form and full ROM on both movements
Squat Clean (75, 95, 115, 135, 155, xx)
•From ground or hang position on first 3 sets, then all reps must be from ground.
Box Jump @ 30"
•Entire foot must be on box, hips must be fully opened at or above box level.
--Rest 3*--
Tabata Front Squat (*Start as group, 3 min after final person finishes section 1)
20 Seconds Work
10 Seconds Rest
8 Rounds
Choose weight to achieve 6-10 reps per 20 sec period
Post weight and # of reps achieved on last set of squat clean and lowest number of squats and weight used during tabata to comments.
*HSCP Wright as rx
ReplyDeletetabata @115
6-4-4-4-2-2-3-2
to much weight
5150
From time to time practice is necessary to check on good form, ROM, and ability within the group. High reps, high weight, and speed were checked at the door for this one as focus on technique was given the spotlight. Some camera operator malfunction has left me with limited footage, but as a group we watched and coached each other well.
ReplyDeleteWeight between 45 and 95 pounds used on the tabata. I averaged 8 reps, high was 10, low was 6. Most were 8. More experimentation with the tabata required. Probably holding the bar either in the back squat, on the legs, or possible in the front rack would be a good resting place for the 10 seconds. Going back to the ground and then picking the weight back up was a serious waste of energy and it robbed me of some work
First time out:
ReplyDeleteWarmup was nearly a workout by itself!
Squat Clean - 55x10, 75x8, 95x6, 105x4, 125x2
form fell apart at 125, was not dipping nearly deep enough on the 'catch'
Box Jumps to 24" box.
Tabata with 45# bar only - 10,9,8,8,8,8,7,9
As Trickle says, resting the bar on the ground sapped some effort... that and gosh it was sometimes hard to hear the timer go off what with all the noise from the dropped bars!
I appreciated the coaching and plan on focusing on one main aspect of form, rather than trying to worry about all aspects of form at once.
Thanks all for a fun workout... needless to say, a bit sore today.