#boxsquats — Public Fediverse posts

Did 5x5 #boxsquats today, first time ever. In a rack, with a bench. Just to see if they could be beneficial for my standard #squat strength.

Seems like yes - 60 kg felt manageable, 75 kg was a bit much; normal squats are around 110 kg for 1RM these days. So, I guess I'll add them to one of my squat days and see how things develop over time, good thing I tried.

#strengthtraining #powerlifting

Today's #Workout - Strength training upper body week 6 - day 2

Warm up:
- 4 min erg bike
- 1 round:
- 20 scoprions
- 20 iron crosses
- 10 down dog to up dog
- 3 rounds
- 3 ATG squats 3" pause e/s
- 10 dead bugs
- 10 KB taters (10 kg)

Box squats #BoxBackSquat #BoxSquats
- Warm up: 5x 25 kg, 5x 35 kg, 5x 45 kg
- Work: 5x5 55 kg

Close stance squats (feet together) #CloseStanceSquats 4 rounds
- 12 close stance squats (2x 10kg DB in front rack)
- 2 min rest

Core: 4 rounds
- 30" weighed plank (15 kg) #WeighedPlank (I will need to think of something to get a heavier plate on my back, 20 kg plate on my own might be pushing it)
- 10-15" star plank e/s
- rest as needed

Cool down
- 2 min reclined hero (was 2 min couch stretch each side)
- 3 min legs up the wall
- 30" dead hang

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training lower body week 7 - day 6

Warm up:
- 1 km walk
- 5 mins erg bike
- 2 rounds
- 20 lateral box step overs (50 cm)
- 10 KB deadlifts (2x 16 kg)
- 2 rounds
- 10 KB deadbugs (6 kg)
- 20 plank shoulder taps

Box back squats: 8 rounds
- 2 ()45 cm) box back squat (50 - 55 - 60 - 65 - 70 - 75 - 80 - 85 kg)
- 2 min rest
On the last back squat I could not get up, I had to take my feet wider apart to be able to push up, Whoops

Girls gone heavy again: 6 rounds
- 3 box jumps (30 cm)
- 8 m weighed bear walk (2 10 kg DB)
- 16 m DB front rack carry (2 12,5 kg DB)
- 2 min rest

Ankle rehab: 3 rounds
- 15 tibialis anterior raises (4 kg KB)

Cool down
- Lacrosse ball hamstrings
- Lacrosse ball glutes
- Lacrosse ball pecs
- Lacrosse ball lats
- Petting Ona 🐶 , super good girl 😀

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #BoxSquats #BoxBackSquat

Today's #Workout - Strength training lower body week 5 - day 6

Warm up:
- 1 km walk
- 2 rounds
- 20 deadbugs
- 10 calf raises e/s
- 10 goblet squats (16 kg)
- 2 rounds
- 20 plate toe touches
- 10 box step ups

Plyometrics: 10 rounds
- hurdle - hurdle - box jump (db - db - 30 cm box)
- 60s rest

Box squats: 7 rounds
- 3 box squat (50 cm): 45 - 55 - 60 - 65 - 70 - 75 - 80 kg
- 2 min rest

Grip & core: 3 rounds
- 100 m suitcase carry e/s (16 kg KB)
- 3 Turkish get ups e/s (8 kg KB)
- 10 side plank rotations e/s

Cool down
- Puppy pets (was supposed to be some lacrosse ball stuff, but I was ded)
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #BoxSquats

Today's #Workout - Strength training lower body week 3 - day 6

Warm up:
- 2 rounds
- 20 deadbugs
- 10 calf raises e/s
- 10 goblet squats (12 kg)
- 2 rounds
- 20 plate toe touches
- 10 box step ups

Plyometrics! 10 rounds
- 2x hurdles (dumbbells) + box jump (stacked plates up to 30cm / 12in which is more I have ever jumped)
- 60" rest

Box squats: 6 rounds
- 4 box squats (45 - 50 - 55 - 60 - 65 - 70 kg)
- 2 mins rest

Grip: 3 rounds
- 45" active hang
- 10 plate (5 kg) around the worlds e/d
- rest as needed (+- 2 mins)

Cool down
- MFR pecs
- MFR lats
- MFR upper trap

Another day at work that required some workout to work it out of my system. Some good news but with potential fuck ups, and some WTF software learn to differentiate what a decimal separator is, and maybe get me the right fucking export, ktxbye

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #BoxSquats #Plyometrics