Monday Workout: Back Squats
October 18, 2009
Strength
5-5-5-5-5 Back Squats (70% of Max)
WOD
50-40-30-20-10 of
- Push Balls (like a wall ball, but you just push press the ball up)
- Situps
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back squats 133, 143 x 4
WOD 10:13 @ 14# ball
also did some handstand push up and one-legged squat skill work
143×5
11:22 (14#)
187×5
9:48 (20#)
69#, 11:36 @ 6#s
209×5
10:29 25-20-15-10-5 ring pushups/50-40-30-20-10 situps
155×5
9:05 (14#)
195 x 5
89#, 77#x4
10:48 6# (will do 10# next time)
177# *5
10:52
77#
11:29 (first 10#, then switched to 6#)
77/89/89/89(4)/89(4)
WOD: 11:48, started with 10# ball, switched to 6#, did 40-30-20-10 push balls and 50-40-30-20 situps
5×5-143 lbs.
10:12 (?) 20 lb. ball
133/155×3/165
7:28, 14# ball
177# 8:14 w/14#
77,89,77×3
9:23 6# ball
12:08 (14#) ended up doing 40-30-20-10-50.
89 lb x 5
10 lb ball 8:13