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, January 31, 2011

The Tetrad modified

For 5 minutes,
establish your 1-rep box jump vertical maximum using two-footed jump. Record height of box in comments.

Then,

Perform 4 rounds of the Tetrad as follows using 135 lb barbell (or 75% body weight) resting 3 minutes between rounds:
10 x deadlift
10 x hang clean
10 x front squat
10 x push press
rest 3 mins.

*record both your fastest and slowest rounds in comments.
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2 comments:

  1. ham-on-it with cheeseFebruary 1, 2011 at 9:45 AM

    1-rep max 38 inches. fastest round 2:43, slowest round 3:02. used 135 lb. wrist were toast after this, definitely front squats the hardest for me.

    ReplyDelete
  2. blood, sweat, and cheersFebruary 1, 2011 at 10:02 AM

    1RM on box was 49 1/2 inches; fastest round 2:29, slowest round 2:49

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