Tuesday 06/07/11

Phil:

Back Squat
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5


5 rounds for time of:
Shuttle Drill, 20 yds-40 yds-20 yds
8 KB Swings, 2 pood, 1.5 pood
16 Push-ups

Rest 1 minute between rounds. For the shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through the original starting point. Then perform the 8 KB swings and 16 push-ups. Rest 1 minute and repeat for a total of 5 rounds.

Record times for each round.
(Courtesy of CF Football)

Compare to 12/27/10.


Handstand Practice
Posted by Phil
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1 comments:

Phil said...

Back Squat (deload)
165-5
245-5
245-11

It should have been 165, 205, and 245, but I felt like doing this.

Metcon
1 - 49.13 (48.88)
2 - 47.96 (48.64)
3 - 47.43 (48.87)
4 - 49.24 (52.42)
5 - 51.75 (1:06.49)

The numbers in parentheses are from 12/27/10, the last time I did this WOD. It turns out that I'm better at push-ups now. Not having to take any push-up breaks was the key (although they got slower on the last 5-6 on the final round). I like it.

As I've done in the past for this WOD, the 20-40-20 yd shuttle drill was performed as 2 downbacks on volleyball court (lengthwise = 20 yards each way) - it amounts to same total distance of 80 yards.

June 7, 2011 at 8:03 PM

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