Friday Workout: Joby
September 2, 2010
WOD: Joby
- Row 750 Meters
- 15 Body Weight Front Squats (must be cleaned from the ground)
- 15 Hand Stand Pushups
- Row 500 Meters
- 12 Front Squats
- 12 HSPU
- Row 250 Meters
- 9 Front Squats
- 9 HSPU
Mobility
Test: Deadlift set up position, Active bottom position in the squat;
Mob: Try and stick the head of your femur out your bottom.
Re-test: Deadlift and Squat Positions- Did anything change? Which YOU would you rather do high rep cleans in?
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10:06 Box HSPUs 89# FS
12:52 (57# FS, box hspu)
13:54 (67#, box hspu) man, I really suck at the hspu. Need to work on those too. First early am WOD, wasn’t as bad as I thought it might be.
13:52- 89#, high boxes
17:08 (111# front squats, 1 abmat HSPU’s)
17:18, 77#, 1 abmat HSPUs
13:41 w/ air squat holding 15# kb, box hspu
10:51 67#, hspu w/ 2 abmats
15:37 @ 77# (maybe a little light), 2 ab mats
14:48 @ 133# (91%)
17:39 @ 99# (FS’s unbroken but HSPU’s in approximately sets of 1
, but at least they were FROM)
WOD 14:33 55# FS, sub’d High Box HSPUs
17:50 @ 89#, handstand push-ups with 1 abmat
13:57, 160# BS and 2 abmats
14:16 @ 67#, box HSPUs
Just realized I did this one in January; looks like adding 17 lbs to the front squat slowed me down 45 seconds (but the box was probably taller, too)
13:53 @89# and HSPUs with 1 abmat +5kilo plate.
Probably should have used just 1 abmat but I wasn’t sure of myself. Maybe even should have done 94# FS. So… 25 seconds slower than last time, but 12# heavier FS and way more ROM on HSPU.
13:14 (37#, box hspu)
12:07 @ 67#, bhspu with tall box and 2 20kg plates
Need to step it up on the row, paced too slow in anticipation of the squats.
10:07 w/138# and 9-6-3 HSPU. could have done RX.
13:20 @ 25#, bhspu, should have gone heavier on squats. focused on rowing form which slowed me down at first but i made up some time later.
13:06 15# fs, box hspu w/ab mat
Nice to be back after a month away…
15:17 45# fs, tall box hspu w one ab mat
Feel pretty good, though a bit sore from squats.
ahh can’t type. that should be 14:17
And since I’ve already spammed everyone twice, third time’s the charm. That’s 4.5 minutes off my Joby time from back in April. Same weight for the squats (taking it easy, first day back, etc), and I’ve learned not to rest on my head on the box handstand push-ups…
nicely done