Back to Basics
From time to time we get fancy – and the training cycle this month is going to include some fancy stuff as we focus on your hip explosiveness. (Explosivity? If that wasn’t a word before then it is now.) Even in the middle of that fanciness it’s important to continue providing some big, meaty, full body multi-joint heavy lifting stimulus.
In short, it’s a great day to squat.
Congratulations to everyone yesterday on getting after those high box jumps! If you were NOT in class yesterday, talk to your coach today about finding time between back squat sets to establish your 1RM Box Jump, so you’ll have something to compare against at the end of the month!
Thursday, June 26
STRENGTH: High Bar Back Squat 5×5, sets across
(If you did this several weeks ago, do it at 5-10# more than you previously attempted. If you did not do it, find a heavy weight and attempt it. Warm up with 5 reps empty bar followed by 10-15 more assorted reps on your way to the target weight. 5×5 should be done at the full “working weight”.)
WOD:
4 Rounds For Time
7 Pullups
7 Toes To Bar
7 Burpees
HBBS: 95# across. Last week was 90#, resulting in tweaked back, this week no tweaked back, so that’s more than 5# better in my book. Psyched to feel not-so-broken!
WOD: 6:24, with various scaling
HBBS: 145# across
WOD: 6:16
Got toes to bar on the first round, the next three… just didn’t happen. Better than not benig able to get toes to bar at all the last time it came up a few months ago!
HBBS: 225# across
Meh.
WOD: 4:24 Rx
This did not go as I had envisioned…..at all.
On a brighter note, it was nice have people at the noon class!
Also on a brighter note, this is my new favorite moniker for you.
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Yay – got through the entire pull-up part of the WOD (noon) without scaling/banding – a first for me! Kipping of course, but hey…
135# HBBS/6:35
feeling particularly ehhh today. but made it thru.
5×5: 155# across. 10# less than last time we did this, but didn’t want to tempt fate. not rip-roaring tough, but not easy either. just felt like taking it down a notch.
WOD: 6:40 w blue band and T2B attempts. grip/callus annoyances, but any opportunity for pull-ups/T2B is an opportunity to improve.
I’m with you girlie about the meeeeeh feeling. I knew this day was bad when I interpreted KP’s scaled T2B to be standing vertically holding pull up beam and doing knee highs. smh. such a blonde moment.
BS: 135
WOD: 4:44 (red&blue banded pull-ups/knee raises)
HBBS: 105#
MODWOD: 4:04
(7 ball slams w/14#, 7 T2B on floor, 7 burpees)
Fun Thurs morn! Looking forward to making part of regular routine, nice to see new and familiar faces at 6:30!