Monday Workout: Backsquat and Short & Heavy

432227_322758991094004_150284031674835_817981_1926313335_n

6:30AM is Closed Due to the Weather. All other classes on regular schedule.

Strength

Backsquat 3-3-3-1-1-1

WOD

AMRAP in 8 minutes of:

  • 6 Front Squats 155#/105#
  • 8 Lateral Burpees over barbell

42 Comments on “Monday Workout: Backsquat and Short & Heavy

  1. 3 x (155, 165, 175, 185); 1 x 200 (PR), 1 x 205 (PR), 1 x 210 (fail, but think I would have had it if I wouldn’t have gone too deep)

    WoD: 4 rds + 3 FS @ 115#

  2. BS: 176 3×3, 198 2×1 220 x 1
    WOD: 7 rounds @ 89#

    protecting back by staying a bit light on all squats, feels good

  3. BS: 115, 115, 115, 125, 135 (PR), 140 (F, but think i can get it on a day when my legs aren’t dead)
    WOD: 6 + 4 FS (65#, stayed light)

  4. BS: 3×3 @75, 1×85, 2×85, 1×85
    WOD: 4 rounds plus 2 swings (subbed 15 25# kb swings for burpees; 57# FS)

  5. Trying out a wave-loading protocol on the back squats (in kilos):
    (60 x 5, 80 x 3, 100 x 2), (80 x 5, 100 x 3, 110 x 2), (90 x 5, 100 x 3, 112 x 1)
    Tabata KB swings at 24 kg: (11 swings / round) x 8 rounds

  6. BS: 101, 123, 145, 155, 145, 145 (took weight down to keep)
    WOD: 6 rounds + 6 FS (79#, 8 strict ring rows for burpees)

  7. Is there anyone that is interested in another nutrition challenge? I need the extra motivation! :)
    BS 67, 72,77,82,82,89
    WOD 5 rounds FS 45#

  8. BS: 133, 177, 199, 221, 243, fail @ 253.
    WOD: 6 rds + 7 burpees @ 133 (+ a few extra front squats because I mistakenly started doing 8 FS per round somewhere during the workout)

  9. Saturday make up…

    BS: 55, 75, 99, 111
    WOD: 6 rds + 1 FS (75# x 2rds, 65# x 4rds)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s