3/10/2011

''Back Squat 5-3-1+ and Hoka One'' (03.10.2011)

Warm-up Drills (03.10.2011)
Speed Rope x 2:00
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
7 x Push-ups
9 x Air Squats
12 x Abwheel Roll-outs
-Samson Stretch
-ITB Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''Back Squat 5-3-1+'' (03.10.2011)
Work through the following sets of Back Squats using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

''Hoka One'' (03.10.2011)
3 Rounds for time of
Row 500m
21 x Sumo Deadlift High-Pulls (95/65lbs)
12 x Handstand Push-ups

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (03.10.2011)
‘’12x3:2 Intervals’’
12 Rounds of (:30 on x :20 rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper Setting 8-10

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9 comments:

Brian said...

275 for 2 reps
26:51 WOD with the blue cobwebs.

-Moose

Anonymous said...

Back Squat:
75x6
Hoka One:
SHDP 45#
HSPU w/green&blue bands
17:05
Alison

Anonymous said...

Back Squat 155lbs x 6

hokaoneone - kenobi

lewis.robertdavid@gmail.com said...

Back Squats 5-3-1+
200x5
230x3
255x10

Hoka One
19 even.

-Bert

thammond18 said...

Back Squat...180x6

Hoka One...18:03
w/95# SDHL
1 Ab Mat for HSPU

tommy

sdaghir@gmail.com said...

Took the house ginger's advice and found it to be true as usual: a little hard work and sweat makes any ailment feel better.

Close Grip Bench Press 5-3-1+
190x5
215x3
240x5

Back Squat 3-3-3+ (still a week behind)
225x3
255x3
290x7

''Hoka One''
17:55
Paralette HSPU's and 95lbs

Anonymous said...

Biemer:

Back Squat #225x5 (wounded)

15:40 "hoka one"

Anonymous said...

kev back squat 175 x 10

10/3/11 18:53 #95

Khan said...

"Back Squat 5-3-1+"
175x5

"Hoka One"
17:29@75lbs