3/2/2015

1
Mar

3/2/2015

For strength, choose a weight that’s about 70% of your 1RM back squat and do that weight for all five sets of squats. Focus on a controlled descent and fast ascent. We think the 15.2 workout will have either thrusters or wall balls in it, so the conditioning reflects that. Find a pace to keep moving throughout the workout, but remember to push it towards the end of your box jumps!

Strength

Back Squat
5×4 heavy

Conditioning

3 rounds for time:
30 wall balls, 20/14#
30 box jumps, 24/20#

3 Responses

  1. Vin

    Mike D 235/10:29 Rx
    KT 165/9:11 Rx
    Smurf 235/12:18 20’s
    Carter 185/11:06 Rx

    welcome to Smurf aka Ben L. to his first class. Smurf is Nick L’s brother and Mike D’s friend, so be sure to welcome him when you see him! – Coach P

  2. Molly

    PH – 255/ 10:58
    Sizzle – 205/ Did Work
    Gabe – 255/ 11:00 RX
    Aileen – 125/ 11:36
    Rizzo – Did Work/ 11:18 sc
    Kristen – 55/ 11:27 SC
    WW – 135/ 14:15
    Dustin – 245/ 12:19
    Mike – 255/ 11:36

  3. Vin

    Nate 215 / 13:28 rx
    Megs 155 / 13:28 Rx
    Ally 115 / 13:49 step ups
    Mike S form / 12:45 modified
    Matt C 205 / 13:01 Rx
    Frank 215 / 12:06 Rx
    Heath 145 / 11:19 sc 17″
    Meghan 105 / 12:12 Rx
    Sam 135 / 11:38 Rx
    Drew 185 / 13:16Rx
    Joe S 205 / 14:39 14#
    Molly O 95 / 9:59 10#
    Robin 105 / 12:30 17#
    Matt S 135 / 14:47 Rx
    Lloyd 225 Bench / 10:52 modified
    Lam 255 / 14:00 Rx