Bx 2012-12-11
Back squat 3 or 5 rep
Work up to a heavy set of 3 or 5 reps
7kg x 3, 17kg x 5, 27kg x 5
32kg / 70lb x 5
Its over 12 months since I’ve squatted anything near 32kg so thought I’d be sensible. My core and for felt good and strong so really pleased with that - look forward to building on and increased my 5RM of 44kg / 97lb from Aug 10!!!
Box Jumps/Burpees/Box Jumps
25 Box Jumps, 24”/20” - scaled to 25 step ups ( I originally was going to do 10 box jumps as wary of foot but my abs were still sore from Situps and Knee raises that 2 warm up box jumps was too painful)
50 Burpees - scaled to 20 burpees (walked and knee down for push ups)
25 Box Jumps - scaled to 25 step ups
Done in 6.55mins
Splits 1.17, 3.57, 1.39
Max Reps Front Squat - Body Weight - scaled to 20kg
AMRAP in one set
Did 7 reps only
Pretty tired so 7 reps not so bad but decide to be safe to workout another day than push it and be silly.
Back squat 3 or 5 rep
Work up to a heavy set of 3 or 5 reps
7kg x 3, 17kg x 5, 27kg x 5
32kg / 70lb x 5
Its over 12 months since I’ve squatted anything near 32kg so thought I’d be sensible. My core and for felt good and strong so really pleased with that - look forward to building on and increased my 5RM of 44kg / 97lb from Aug 10!!!
Box Jumps/Burpees/Box Jumps
25 Box Jumps, 24”/20” - scaled to 25 step ups ( I originally was going to do 10 box jumps as wary of foot but my abs were still sore from Situps and Knee raises that 2 warm up box jumps was too painful)
50 Burpees - scaled to 20 burpees (walked and knee down for push ups)
25 Box Jumps - scaled to 25 step ups
Done in 6.55mins
Splits 1.17, 3.57, 1.39
Max Reps Front Squat - Body Weight - scaled to 20kg
AMRAP in one set
Did 7 reps only
Pretty tired so 7 reps not so bad but decide to be safe to workout another day than push it and be silly.
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