box-jump-over

OHS plus Box Jump Over AMRAP

January 27, 2017 By deacon Leave a Comment

1. Strength

Front Squat: 3-3-3-3

Felt pretty good. Really need to get back to strength stuff again.

2.) Conditioning

10 minute AMRAP

(2, 4, 6…) Overhead Squats [75]
(2, 4, 6…) Box Jump Overs [20″]

Start with 2 reps each, increase by 2 reps each round.

Result:

Completed round of 12
Plus 14 OHS
Plus 8 box jump-overs

Wow, that was way better than the last two times I did this (Aug 2016, Oct 2015) . Felt good too. I didn’t take any in-round breaks until late in the round of 10s. Pacing felt good. Cardio felt good. OHS even felt good and I did them all unbroken which surprised me.

Two big differences between this time and the previous times:

I weigh about 188 (vs 195+)
It was 55 outside instead of 100+

104 degree AMRAP

August 12, 2016 By deacon Leave a Comment

1. Strength

Front Squat: 3-3-3-3

Felt pretty good. Really need to get back to strength stuff again.

2.) Conditioning

10 minute AMRAP

(2, 4, 6…) Overhead Squats [75]
(2, 4, 6…) Box Jump Overs [20″]

Start with 2 reps each, increase by 2 reps each round.

Result: Finished the round of 12 exactly at 10:00. Very please with that – just 3 reps off last October when I was training on the bar more.

Bar Complex; OHS Squat + Box Jump Overs

October 8, 2015 By deacon 1 Comment

1.) Bar Complex: Clean & Jerk

Work up to a heavy complex of:

Power Clean
Hang Squat Clean
Push Jerk
Split Jerk

Result: 155, 165, 175, 185

I’m pleased with the 185 peak for this. I could really feel my power suffer since I haven’t trained oly lifts in so long. The front squat part felt okay, but the pull didn’t.

2.) Conditioning

10 minute AMRAP

Overhead Squats [75]
Box Jump Overs [20″]

Start with 2 reps each and increase the reps by 2 every round (2, 4, 6, 8…)

Result: Completed the round of 12 reps + 3 reps OHS on the next round.

After time expired I continued to pound out the full 14 reps of the round I started before the buzzer unbroken.

I was gassed on this big time. I did all the OHS unbroken which I was pleased with. My shoulders were really fatigued after the heavy overhead work. The box jump overs really got my heart going and I had to take lots of breaks after those (tunnel vision).