Burpee Box Jumps FTW

Though I missed yesterday’s insane mix of rowing and Turkish get-ups due to switching from one internet/cable provider to another (thanks Greg!), I knew I needed to get in today. And after a meeting and some morning stuff, I got in for a Noon workout with Coach Bill and the gang – Stacie, Sarah, and Tucker’s Mom whose name is completely escaping me at the moment.

16730134_1584528608228753_3373471319821597481_n
Thanks for the pics Bill!

We started with a fun little warm-up…

  • 3 Rounds:
  • 100m run
  • 10 med ball front squats
  • 10 med ball overhead press
  • 30 sec handstand hold/plank hold

I have to say I don’t mind little 100m jog. We hummed right along. 🙂

From there we started hauling out some boxes and getting our stuff set up for the main workout. We did a few 20″ burpee box jumps, some HSPUs, and wall balls before Bill pushed us to bump up to 24″ or higher.

Here’s my thing… I’m uncomfortable with 24″ box jumps. As I pointed out today, I had to think myself onto the box every jump. Bill wanted me to add a plate to make it a 26″ jump and I turned him down. 🙂

The workout itself:

  • 15 min AMRAP
  • Burpee box jump 30/24″
  • Handstand pushups
  • Wallballs #20/14
  • Perform 2 reps of each movement, the first round, and then increase by 2 reps for each additional rouind. 2 of each, 4, 6, 8, etc.

I scaled:

  • 24″ burpee box jumps
  • HSPUs to 2 mats and they got ugly into the round of 8

16640637_1584528401562107_8370198868101203349_nAnd in the 15 minutes, I got through:

  • 2-2-2
  • 4-4-4
  • 6-6-6
  • 8-8-8
  • 10-10-2
  • total = 82 reps

I thought HSPUs were going to be the killer. But the burpee box jumps really slowed me down, especially in the round of 8s and 10s. I did get a few runs where I was able to string 3 or 4 together, but wow. My brain gets in the way.

When that was done, we moved over to back squats. We had some extra time, so why wouldn’t we do back squats?

So we did a strength workout…

  • 5-5-5-5-5

And I didn’t do too bad…

  • 135 x5
  • 165 x5
  • 185 x5
  • 205 x5
  • 225 x5

b742e33b69b654adda63103b0732138b89c5e4886b3cc3e0a4d8e6763fc18bdfMy one rep (set just a month ago) is now 315#. 225# is only 71% of my 1RM. But it’s roughly a body weight squat for me. I’m happy to do body weight x5 any day. 🙂

So I didn’t do badly today. Happy with both parts. I wanted to get to 10 and got most of the way through the set of 10s. Life is good.

Great work Noon class!! And thanks Bill!

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