Westside Barbell Box Squatting
Box Squat
5-5-5-5-5
When box squatting relax the hip extenders briefly, then push back up with all the speed you can. This method builds power coming out of the hole, developing the glute and hamstring strength as well as teaching you how to "sit back" into the squat. Using this method you can vary the box heights to target different specific points in the strength curve. Click here to see more on the box squat.
then:
As Many Reps As Possible in 5 minutes:
Max Kettlebell swings (weight of your choice)
Read:
Fat Face by Chris Plentus
Strong is Beautiful by Laura Pappas
Quote:
"If they can make penicillin out of moldy bread, they can sure make something out of you."
- Muhammad Ali
5-5-5-5-5
When box squatting relax the hip extenders briefly, then push back up with all the speed you can. This method builds power coming out of the hole, developing the glute and hamstring strength as well as teaching you how to "sit back" into the squat. Using this method you can vary the box heights to target different specific points in the strength curve. Click here to see more on the box squat.
then:
As Many Reps As Possible in 5 minutes:
Max Kettlebell swings (weight of your choice)
Read:
Fat Face by Chris Plentus
Strong is Beautiful by Laura Pappas
Quote:
"If they can make penicillin out of moldy bread, they can sure make something out of you."
- Muhammad Ali
Results:
Mel: 100 (105 @ 35)
Nik: 135
Jon: 45 (75 @ 35)
Tony: 145 (124 @ 45)
Sara B: 95 (110 @ 35)
Jim B: 125 (70 @ 55)
JB: 145 (83 @ 45)
Rob Ph: 175 (111 @ 55)
Brian R: 175 (72 @ 53)
Kev: 175 (114 @ 55)
Kathleen: 80 (90 @ 35)
CC: 135 (63 @ 35)
Jessica: 80 (121 @ 26.5)
Aimee: 145
Todd: 145 (52 @ 70)
Bekah: 145 (96 @ 35)
Pat: 205 (79 @ 45)
Mike S: 110 (74 @ 35)
Pete T: 255 (102 @ 45)
Kristen: 110 (97 @ 35)
Sharon: 110 (73 @ 35)
Steph,145/122@135
Shoeless,150/92@55
Miranda,125
JeffHi,165/78@55
JayE,315/83@70
RobP,185/61@70
Tori,85/118@18
Jennifer,85/107@18
Prem,185/75@35
Gina,85/72@35
Steph,145/122@135
Shoeless,150/92@55
Miranda,125
JeffHi,165/78@55
JayE,315/83@70
RobP,185/61@70
Tori,85/118@18
Jennifer,85/107@18
Prem,185/75@35
Gina,85/72@35
Photos:
JB
Jim B.
CC on the Box Squat
4:30 Swingers
8 comments:
6AM squatters (box squat weight/swings and KB weight):
Todd B. 145/52 (@70#)
Bekah 145/96 (@35#)
Pat 205/79 (@45#)
Mike S 110/74 (@35#)
Nice job everyone, good form on the box squats, and way to string those KB swings together!
Hello friends!
Just wanted to extend the invite for a Singles Party going on next Friday night at the Radnor Hotel. A few of us from the box are going so check out the link and if your free, join us!
http://radnorhotel.com/events_singles.htm
Miranda
I will be in the Cleawater/ St. Pete area of Florida next week for a couple days. There are a couple CFs in that area. Since that area is a vacation area (My trip is work related), does anybody have any experiences at those boxes?
nooners:
Pete T 255/102@45
Kristen 110/97@35
Sharon 110/73235
Nice try CC. Mel's Fran pic still beats yours! :-D
5:30/6:30results(sorry_my_spacebar_isn't_working!)
Steph,145/122@135
Shoeless,150/92@55
Miranda,125
JeffHi,165/78@55
JayE,315/83@70
RobP,185/61@70
Tori,85/118@18
Jennifer,85/107@18
Prem,185/75@35
Gina,85/72@35
CC - your rock!
It looks like CC is sort of smiling. Pretty bad ass pic.
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