JumpingBox squat clip and workout

[coolcolj]

this is from 2 days ago - jumping box squat from the side. Hip speed!

1 meg - Right Click on link and save before viewing!
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_JumpBoxSquats_7May03.mpg


here is the 6th set of Boxsquats 245lbs - a tad heavy - wobbly
these were complexed with the above jumping sets

1.7megs - Right Click on Link and Save before viewing!
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_HBBoxSquats245_7May03.mpg



Oly Lifts

Warmups - Did 2-3 reps with 45lbs, 75, 95 - Hang powerclean and hang powersnatches

Rest - 2-3mins

Cleangrip Hang Powersnatch 115x2
Hang Powersnatch 115x2

Powerclean+ Hang Powerclean - 135lbs, 155lbs
Powerclean - 185lbs - 3 singles - 1min rest
205lbs, 215lbs - 3mins rest
185lbs 3x3 -3mins rest
1inch ROM Hang Powercleans 135lbs 2x5

All lifts were racked with minimal leg bend - all were powerful.


High Bar Dynamic Box Squat - No belt

12 inch high box - parallel

Warmups - Olysquat 45x10, Box squat 95x5, 135x3
Tempo 21X0 Rest - 1 to 2mins

Complex - 1.5 to 2mins rest between each

185lbs x 3, Jumping Box squats (3 inches above parallel) 30x3
205lbs x 3, Jumping Box squats 30x3
225lbs x 2, Jumping Box squats 30x3
245lbs x 2, Jumping Box squats 30x3
245lbs x 2

245 a tad heavy.


Core and Remedial Work

Manual Glute Ham raise on incline situp board
- arms helping on the way up. rest - 2 mins
BW 2x6

Medball situps - x10, then side to side touches lying on ground x 10

Hyper Back Extensions
Tempo 1010
+40lbs 3x10

-----------
then

Spread eagle Reverse hypers (on hyper bench)
Tempo 2211
BW x15

erectors were killing me on the way back home!

 

[t3c]

holy shit lol...those are fast and thats some high jumping.

I laughed when i saw it cause it just looks inhuman....awesome

 

[Zander1983]

Nice workout. How long did it take?

 

[Lee]

why not try more weight? that looked way to easy for you.

 

[Zander1983]

why not try more weight? that looked way to easy for you.

It is meant to be like that. Its supposed to be fast and explosive.

 

[coolcolj]

I actually thought I wasn't going fast and high enough when I did em

Nice workout. How long did it take?

around 1.5 hours not including warmups


Lee - it's meant to be light, ballistic and explosive. I complex these with the heavier and slower box squats

I have a clip on the 245lb 6th set - I'll put it up shortly, - pretty wobbly - too heavy

 

[Mike_Rojas]

Are those hard on your knees?

Hey CoolColJ, do you ever do jerks? I see you mentioning power cleans a lot... just wondering how much you could pop over your head...

 

[coolcolj]

Are those hard on your knees?

Hey CoolColJ, do you ever do jerks? I see you mentioning power cleans a lot... just wondering how much you could pop over your head...

No, since you land with your hips going back and your shins are vertical. As long as you keep going down and meet the bench/box then your fine.

I have done power jerks, but never really did them much or pushed hard on them. I have used 155lbs done together with Hang powercleans. I don't think I could do more 225lbs right now.

 

[coolcolj]

here is the 6th set of Boxsquats 245lbs - a tad heavy - wobbly
these were complexed with the above jumping sets

1.7megs - Right Click on Link and Save before viewing!
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_HBBoxSquats245_7May03.mpg