-10 overhead squat
-6 attempts at max broad jump
Lift: Band Back Squat 4x6 (5-10lbs more than last week)
then
5 rounds for time:
*5 reps Weighed step ups (12'' or 24'' box) 5 each leg in a row (45 or 95lbs barbell resting on back)
*5 reps medicine ball slams (throw ball with all force on ground)
Stretch: quad rolling, quad stretch against wall, deep lunge stretch
-JD
Couldn't find a second blue band and green band is way too much assistance....so:
ReplyDelete5x3x135 back squat. Felt way too heavy! Legs still sore from Sunday's run.
Metcon: Didn't time it...but step ups felt too easy (45# bar). Ball slams w/16# were FUN! Too easy as well. Perhaps 10 reps of step ups and ball slams would have done the trick.
Great to see so many people there tonight to get some focused oly lift coaching. 11 of us that Tom said looked pretty good, actually!
Wow Melissa, you did everything yesterday! Thanks for organizing the massive lifting tutorial.
ReplyDeleteI snuck in a 5x5 back squat at 145lbs yesterday in Teagle, and now my legs are definitely sore.