Wrk 31 : Squat

Squat : Finding 1 sec pause Box Squat Max 

General Warmup

• 200 skips 
• 50 star jumps
• 25 bodyweight squats
• 20 lunges ( 10 each leg )

Walking Series

• Knee Pulls x 10 each leg
• Quad Stretch x 10 each leg
• Knee Pulls Across x 10 each leg
• Marchers x 5 each leg 

Plyometrics

• 36 inch box jump x 3 
• 36 inch box jump x 1 

Hahahaha failed so hard on the second set of box jumps . Went to jump , foot slipped on the side of the box . Nearly smashed my face into the box . 

Workout

Box Squat - Below Parallel 1 sec pause
135 x 8 225 x 5 275 x 3 315 x 3 365 x 1
All of these sets were aload of crap . I didnt pause on the box . I used a tingy bit of momenteum to get off the box . My  shins weren't perpindicular to the floor . In aint a box squat if you keep fu*king it up .I ended up retesting all over again until I did a true max perfectly . 

Box Squat - Below Parallel 1 sec pause - retested 
315 x 4 - 1 sec pause on box . Shins were perpendicular . Everything went well

Glute Ham Raise
BW x 10 BW x 15 BW x 10

Decline Situps (Using decline bench)
35lbs x 10 45lbs x 10 45lbs x 10