Legs and Sprints
4 deep front squats AHAP - explosive
6 pistols each leg - slowly
40 jump squats - rapid
rest 2 min.
(complete entire sequence 3x)
6 pistols each leg - slowly
40 jump squats - rapid
rest 2 min.
(complete entire sequence 3x)
Then...
20 x 20's (20 x 20 yd sprints)
Post weights and Rx to comments
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I thought this pic was a pretty artistic representation of KSL's prediction of "sunny and 47 degrees." If you ever see a weatherman around town...please slap him/her right in the mouth with an open hand for us.
75#, legs are fried.....
Posted by: Suzanne Martin | 02/26/2010 at 06:08 AM
185# Front Squat (missed the last rep of the last set). Rx'd the Jump Squats, Pistols, and Sprints.
1 mile warm-up, 2 mile cool-down run. Gracilis muscle pretty tender from the squats, but not bad. Thanks for the lower body day! My upper body is shot!
Posted by: Jim B. | 02/26/2010 at 07:24 AM
That picture looks just like I see Russ in my nightmares! He's coming to get me! Aaaaaarghh!
Posted by: Jim B. | 02/26/2010 at 07:29 AM
95# on squats each round. Did 40 jump squats on the first 2 rounds, 30 on the last. Did the pistols, but still can't get down very far!! :( I met the yak and vowed to throw up on him, but choked it back during the first 6 rounds of sprints. Finished rounds 7-20 and then promptly collapsed.
Posted by: Katie | 02/26/2010 at 07:31 AM
185, 205, 205
Posted by: Ryan R | 02/26/2010 at 07:34 AM
This week has taken it's toll on me, I'm very tired. Took it a little easy on the squats because I didn't want to tweak by back again. 145#. Rx'd the other stuff.
Posted by: BrianS. | 02/26/2010 at 07:39 AM
#95 front squats (failed the last one, thats how I knew it was my MAX)
Why is it I get to 20 squats and have to rest, my head is screaming you need a 2 sec. break? One day, One day....
Posted by: ashlan | 02/26/2010 at 07:54 AM
75# front squats then did extra round of those at 85#, need to start there next time. 2 min rest seems like such a long time! Can I save some of that for another workout?
Posted by: judy b | 02/26/2010 at 08:03 AM
130 lbs. on front squats. Almost had to bail the last rep on each round. Did the sprints on 20 second intervals.
SO nice to be back!!
Posted by: Juliann | 02/26/2010 at 08:03 AM
Jim, did you seriously just admit out loud that you dream about Russell?
Posted by: Juliann | 02/26/2010 at 08:04 AM
Did I say dream? I most certainly said nightmare. Not to say that Russ isn't dreamy. That will teach you to miss a day Mr. L!
Posted by: Jim B. | 02/26/2010 at 08:16 AM
95 each set....was too chicken to try more after doing all the jump squats. Need to get over it next time and add more weight and just try it.
Hate, hate, hate running, but the sprints were actually fun today, even if we were crowded to the max.
Juliann, you said this workout was a break!? You must have forgotten all the leg work we got doing burpees, wall ball, etc. this week. And BTW, I do dream about Russ! Sad he missed today.
Posted by: Jenni L | 02/26/2010 at 08:36 AM
I'm heart broken to miss this workout I must add!!!lol
Going skiing Sat!!!
Need me legs for this apparently.......!!
Word of advice for any of you skiers/snowboarders......
DON'T TRY AND HIT THE SLOPES AFTER DOING "MANIMALS" THE DAY BEFORE!!
Face planting is an understatement!!!!
Looking forward to Mondays workout!!
Posted by: andy pack | 02/26/2010 at 08:40 AM
75, 75, 95 on the front squats.
Loved the sprints! Let's do that again soon.
Loved, loved, loved the phone call from Kevin Eubank!! Seriously, I can't stop laughing about that.
Posted by: Julie G. | 02/26/2010 at 08:44 AM
Good grief, I miss one day (with a good excuse mind you) and it all goes to pot. Juliann, don't insinuate that Jim's admission is a rare condition. Jim, seriously, the only time I get that close to you while running is if you detach both gracilis muscles and are crawling. But you will always hear my footsteps.
Posted by: RussL | 02/26/2010 at 08:54 AM
Those pistols are killer. My goal is to be able to get half as low as Chaney!
Took it easy on the front squats today, 135, 185, 185. Rx'd the rest.
Posted by: Troy H. | 02/26/2010 at 09:06 AM
75,75,85 front squats
Posted by: Jill T | 02/26/2010 at 09:56 AM
75,85,95 A good finish to an awesome week!
Posted by: tree | 02/26/2010 at 10:16 AM
95lbs on front squats. I really should go heavier next time.
Loved the sprints. Can't wait to do them outside soon!
Posted by: Chaney Packer | 02/26/2010 at 10:58 AM
115 front squats....Liked the sprints...Can't keep up with Kendra, dang soccer players! Impressive.
Posted by: Courtney | 02/26/2010 at 12:19 PM
95 lbs.
Love sprints may take it up professionaly... Really going to miss working out next week, see ya all in a week!
Posted by: Amanda | 02/26/2010 at 02:44 PM
Good workout today,BEST EVER noon class!! With all the 'talk' I didn't hate sprints as much as usual...in fact they were pretty enjoyable:) Definitely need to do those again soon. I will learn to love them as much as Karen does...
This has been a really great week of workouts!
Love the sympathy(oh wait...I didn't get any)for the bruised & bloodied knees from Wednesday's Prisoner Burpees.
Posted by: Julie | 02/26/2010 at 04:39 PM
Russ, my sincerest apologies. Clearly Jim's admission is not an isolated event. How could I even insinuate something so ridiculous?? And, clearly when you are absent, it truly all does go to pot. Don't let that happen again.
Jenni - I should probably refrain from using the word "break" ever again. Because there is no such thing at O.Zone. :)
Andy, I think you should come in tomorrow morning BEFORE skiing to make up for missing today. It's really the least you can do. Just sayin. I'll look for ya at the 6:30 a.m. class I'll be teaching.
Posted by: Juliann | 02/26/2010 at 05:11 PM
185 lbs front squats
Posted by: marcus walton | 02/26/2010 at 08:22 PM
95 2 rnds 100 rnd 3 back is messed up hope to heavier next time. Love the sprints, that is how I like to run.
Posted by: tara walton | 02/26/2010 at 08:42 PM