Tag: Kneeling Jump

Triple Max Front Squat

Went to the 7pm class because I had work to do this morning and waited for my iPhone 5 to be delivered tonight in case it needed a signature. Feeling good after a complete rest day yesterday.

Warm-up

4 Rounds

  • 15s PVC Pass-thrus
  • 15s PVC OHS
  • 15s Zombie Kicks
  • 15s Lateral Jumps

Strength

5×3 Front Squats

These felt great today. Started off with 6 @ 135# and then 3 reps at each of 155#, 185#, 205#, 225#, and 235#. Had some left in the tank too, but I didn’t want to fail and that was already my 6th set. My previous 1RM is 235# so hitting it for 3 reps today was a good place to stop.

WOD

20:00 EMOTM, do as much of the following in the first 30 seconds

  • 5 Romanian Deadlifts (185#)
  • 5 C2B Pull-ups
  • 5 Burpees

In the first minute I got 4 burpees, then 3 in the next minute, then 4, then 2 I think. After that, there were no more burpees until the final minute where we worked the entire minute and I barely got everything done. I kept doing my pull-ups as chest to bar throughout the WOD, but it wasn’t too long before I was only getting 4 pull-ups each minute. Only once did I just get 3, so that was somewhere around 90 C2B Pull-ups and 100 RDLs. This was much harder than it looked.

Explosion

Kevin talked me into staying after a bit to do some explosive stuff. We did 6 or 7 sets of explosive push-ups up on to plates by doing sets of 2s. The highest we got up to was 19.5″.

Then we started trying some kneeling snatches with his 15# training bar. I landed some, then went up to 25# for a few. Finally tried 35#, missed the first, and then nailed the second attempt. Next it was some kneeling jumps up on to stacked mats. We maybe got up to 8 or 10 inches.

Explosive Work

Went over to Kevin’s garage tonight to work on some new explosive stuff.

Lightened Deficit Deadlifts

With a black band anchored overhead so we basically had 100% weight at the top of the lift for the lockout

  • 5 @ 295#
  • 5 @ 365#
  • 5 @ 365#
  • 5 @ 415#

The black bands gave up a lot of help at the bottom of the lift, so that we could explode up from the bottom. I used lifting straps on the last round and still almost lost the weight. Had to kind of regrip after the 3rd rep.

Then we did 50 speed 1/4 back squats with #225. You do all 50 in a row, but every other set of 10 you go up on to your tip toes, starting with the first 10. That’s a long time to have that much weight on your back and by the end of the 50 it’s really a lot.

Next we did 100 good mornings. I used 95# and broke it down into 50-20-15-15. Tough. My legs started to get wobbly after these.

To finish things off we did 5 sets of 3 kneeling jumps. The first set was just jumping up to our feet, then using a sand-filled PVC pipe to do cleans. Next I think we did a couple sets for broad jump distance and finally one set with the heavy PVC on our back and to just get back to our feet.