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Post by TM79 on Sept 30, 2015 9:42:47 GMT
Good morning. Rest day here. Just manual labor and driving. Have a good one.
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Post by jaysun on Oct 1, 2015 1:46:55 GMT
WU: none
Conditioning: 5 three minute rounds of: 21-15-9 reps of jumping jacks and jump squats with one minute of rest between rounds. If you fail to complete the 21-15-9 of either before 3' is up, change the rep count to 15-10-5. Example: one round= 21 jj's then 21 jump squats, 15/15, 9/9 , rest, repeat.
Clean & Press: 75*5 90*3 105*2 115*1 120*1 130amap (7)
I was "pressed" for time. ; ) This was a quick but brutal a$$ kicker. Instead of resting between rounds I did my presses. The jump squats killed me. They are terrible when you put maximum effort into them. The first three rounds both JJ's and JS's were unbroken. The last two rounds, JJ's were all unbroken but, JS's were split into sets of 7,5 & 3 with about 6-7 seconds rest between. Always made the time goal.
Pretty happy with 130*7. Probably could have gotten more if I hadn't turned my workout into a metcon. Maybe I'll call it "Jack Squat." I was in a hurry because I had a Dr's appointment at 1545 and had to cram it all in.
Hope the travel wasn't too bad for you.
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Post by TM79 on Oct 1, 2015 2:14:18 GMT
WU: none Conditioning: 5 three minute rounds of: 21-15-9 reps of jumping jacks and jump squats with one minute of rest between rounds. If you fail to complete the 21-15-9 of either before 3' is up, change the rep count to 15-10-5. Example: one round= 21 jj's then 21 jump squats, 15/15, 9/9 , rest, repeat. Clean & Press: 75*5 90*3 105*2 115*1 120*1 130amap (7) I was "pressed" for time. ; ) This was a quick but brutal a$$ kicker. Instead of resting between rounds I did my presses. The jump squats killed me. They are terrible when you put maximum effort into them. The first three rounds both JJ's and JS's were unbroken. The last two rounds, JJ's were all unbroken but, JS's were split into sets of 7,5 & 3 with about 6-7 seconds rest between. Always made the time goal. Pretty happy with 130*7. Probably could have gotten more if I hadn't turned my workout into a metcon. Maybe I'll call it "Jack Squat." I was in a hurry because I had a Dr's appointment at 1545 and had to cram it all in. Hope the travel wasn't too bad for you. Man, that is basically a metcon. Nice work though. I love the JJ/JS combo. It sounds like some kind of cruel torture. Ha ha. Good job on the C&P too. Solid sets. Got home today and just enjoyed a restful evening of over analyzing NFL stats for fantasy football. Planning to do some DLs tomorrow and a metcon. The weight will be dropped back to 70% on DLs though so nothing crazy. I've decided to do an overhaul of my squat form. You and Guy have made some great points about it. I think that my lack of hip flexibility is causing me to lean forward too much in my squats to get depth. I need to work on that a lot. The good news is, my legs are pretty strong. That's something that I didn't have before. I mainly need to work on hip flexibility and keeping my back upright and elbows forward during the entire lift. So the plan is to drop down to a reasonably weight and concentrate on perfect form (and no back pain). It's going to be trial and error. Anyway, don't mean to blabber on and on about it. Hope you have a good night and nice job again.
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Post by jaysun on Oct 1, 2015 2:24:26 GMT
WU: none Conditioning: 5 three minute rounds of: 21-15-9 reps of jumping jacks and jump squats with one minute of rest between rounds. If you fail to complete the 21-15-9 of either before 3' is up, change the rep count to 15-10-5. Example: one round= 21 jj's then 21 jump squats, 15/15, 9/9 , rest, repeat. Clean & Press: 75*5 90*3 105*2 115*1 120*1 130amap (7) I was "pressed" for time. ; ) This was a quick but brutal a$$ kicker. Instead of resting between rounds I did my presses. The jump squats killed me. They are terrible when you put maximum effort into them. The first three rounds both JJ's and JS's were unbroken. The last two rounds, JJ's were all unbroken but, JS's were split into sets of 7,5 & 3 with about 6-7 seconds rest between. Always made the time goal. Pretty happy with 130*7. Probably could have gotten more if I hadn't turned my workout into a metcon. Maybe I'll call it "Jack Squat." I was in a hurry because I had a Dr's appointment at 1545 and had to cram it all in. Hope the travel wasn't too bad for you. Man, that is basically a metcon. Nice work though. I love the JJ/JS combo. It sounds like some kind of cruel torture. Ha ha. Good job on the C&P too. Solid sets. Got home today and just enjoyed a restful evening of over analyzing NFL stats for fantasy football. Planning to do some DLs tomorrow and a metcon. The weight will be dropped back to 70% on DLs though so nothing crazy. I've decided to do an overhaul of my squat form. You and Guy have made some great points about it. I think that my lack of hip flexibility is causing me to lean forward too much in my squats to get depth. I need to work on that a lot. The good news is, my legs are pretty strong. That's something that I didn't have before. I mainly need to work on hip flexibility and keeping my back upright and elbows forward during the entire lift. So the plan is to drop down to a reasonably weight and concentrate on perfect form (and no back pain). It's going to be trial and error. Anyway, don't mean to blabber on and on about it. Hope you have a good night and nice job again. Cool. I try not to over analyze my form unless something is hurting. If your lower back is suffering then, yes, it probably is too much forward lean. You probably got away with it but, now you are getting to some heavy weight and that you will feel.
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