Tentative efforts lead to tentative outcomes. Therefore, give yourself fully to your endeavors. Decide to construct your character through excellent actions, and determine to pay the price for a worthy goal. The trials you encounter will introduce you to your strengths. Remain steadfast… and one day you will build something that endures, something worthy of your potential. -Epictetus
Monday, October 25, 2010
jump & power
warm-up: 5 mins of cardio 10 x knees to elbow
wod: 3 rounds for time of: 50 x scissor jumps 10 x SDLHP (115 lbs.) 50 x box jumps 10 x push press (115 lbs.) row or run 500 m rest 3 mins. *record time of slowest round.
the student must pay hommage to the teacher. that was a good one bro. just finished my calves are rippling with contractions like the windy sea. run 500 m on treadmill slowest round 3 at 6:48 (round 1- 6:16, round 2-6:18). without recovery of 3 min my times would of dropped way down but is that a measure of your fitness to see how fast you recover and how close you can keep your times?
Wow, bro' that is a nice grouping on your times. I wasn't able to keep my times as close. My times went 5:49, 6:20, and 6:36. I bet the treadmill made your times a little slower than mine.
My bad - yes 25 jumps per leg for total of 50. Use box around 24" for jumps and, for visitors, SDLHP means Sumo dead lift high pull.
good video demo of scissor jumps http://www.youtube.com/watch?v=ABLQi1WJjJ8
ReplyDeletethe student must pay hommage to the teacher. that was a good one bro. just finished my calves are rippling with contractions like the windy sea. run 500 m on treadmill slowest round 3 at 6:48 (round 1- 6:16, round 2-6:18). without recovery of 3 min my times would of dropped way down but is that a measure of your fitness to see how fast you recover and how close you can keep your times?
ReplyDeleteoh yeah meant to say box 22 inch and scissor jump was 50 total right so 25 each leg that is what i did.
ReplyDeleteWow, bro' that is a nice grouping on your times. I wasn't able to keep my times as close. My times went 5:49, 6:20, and 6:36. I bet the treadmill made your times a little slower than mine.
ReplyDeleteMy bad - yes 25 jumps per leg for total of 50. Use box around 24" for jumps and, for visitors, SDLHP means Sumo dead lift high pull.
I'm thinking we could have gone a little heavier on the SDLHPs and push presses. maybe 135 lbs. maybe.
ReplyDelete