Tuesday Workout: Backsquat & Double Squat Ball Toss

 

Strength

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

WOD

10-9-8…1 of

  • Ring Dips
  • Double Squat Ball Tosses

Double Ball Tosses are like a wallball, only there is no wall.  There is no height requirement. You must throw the ball in the air as you come to full extension, do a full squat and catch the ball after you come to full extension. If you catch the ball before you come up to full extension, that is a no rep. Have fun.

 

42 thoughts on “Tuesday Workout: Backsquat & Double Squat Ball Toss

  1. BS – 143, 153, 165, 177 (pr…Gong!)
    WOD – 10:40, 10# ball

  2. BS: 82, 87, 92 x 3; 97, 104, 114 x 1
    WOD: (box dips, 6#) 7:22 + bloody fat lip… do I get time penalties for that? or bonus points for still finishing?

    1. minus 5 minutes!

    2. Damn Sarah… 2:22, the time to beat!

  3. 7:52 (6#, supported ring dips)

  4. bs: 221/ 226 PR / 231 PR
    wod: 8:20 with 14# ball and hog pushups

  5. bs: 177 x 3, 187, 199, 209, 221

    WOD: 6:35 w/ 14# ball

  6. 143×1, 165×3

    WoD: 9:33 (10#, red band ring dips)

  7. BS: 143 X 5 (3 reps each time)
    WOD: 7:25 (6#)

  8. Worked from 309 on the 3’s up to 353 as the heaviest single.
    Felt pretty good for being only 12 pounds under my PR.
    7:45 with 14#

  9. BS: 185, 195, 205, 225, 235, 235
    WOD: 8:40 (regular dips, 8# ball – should have gone heavier)

  10. BS: 265, 287, 302
    WOD: 6:25 w/ 14# ball

  11. Had to back off on the heavy bs because of a weird tweek.

    Wod: 11:00 with 10# and ring dips with feet on a box

  12. 99 x3, 109, 119, 129 (pr), 8:06, 8# wb, box dips

  13. BS: 143, 155, 165; 187, 199 (fail due to super poor form 🙁 ), 192 (PR +5)

    WOD: 7:18 (14#, red band ring dips)

  14. BS: 133 x 3; 143, 155, 165 (PR) – felt pretty easy… going for 170/175 next week

    WOD: 10:59 12# unassisted ring dips but pretty nasty ROM by the last few sets

  15. BS: 99×3, 109,119(pr), fail!

    WOD: 8:10, 6#, supported rd/box d

  16. BS: 99,109,114,116,121,126 (this was a little too conservative)
    WOD: 7:06 w/10# and legs on a tall box

  17. DL: 1×5 @ 285
    BP: 3×5 @ 135 (easy)
    WOD: 7:33 with 20# wb

  18. Gretchen Kittelberger October 12, 2010 — 8:20 pm

    Max Snatch: 133# (2# PR)

    Max C&J: 165# (10# PR although it took me about 30 tries)

    Max BS: 221 (7# PR)

    WOD: 7:50 (rx, 14#)

    1. Was it the clean or the jerk? Either way, well played!

      1. Gretchen Kittelberger October 12, 2010 — 9:06 pm

        The clean. my max jerk is 180#, but I struggle with cleans.

      2. Are you squat or power cleaning it? I am just starting to get comfortable with squat cleaning heavy now, but the amount of work involved with the actual clean seems so much less than the power version. Of course, you have to have a strong front squat, but I’m sure you do!

  19. BS: 65, 75, 80,90,95,105

  20. BS: 89, 99, 99 x3; 111, 121, 126 x1
    WOD: 8:07 (10# and Ring Rows)

    1. Oh 121 and 126 were PR’s 🙂

  21. BS: 221×2, 243, 265, 287, 297 (PR)
    WOD: 7:28 w/ 20#

  22. BS: 99, 109, 111, 121, 126 (fail), 121
    WOD: 10:21 w/6# and feet on a bench for ring dips

  23. BS: 133 x 3, 143, 155, 165.
    WOD: 13:41 w/ 10# (8# for last 2 rounds) & box.

    First day of the nutrition challenge: 1,100 total calories; 20% carbs, 31% protein, 49% fat. Everything was “good.” I clearly need to eat more & work on the percentages.

    1. I’m no nutritionist, thank goodess!, but if you are training hard and lifting heavy 1100 calories is breakfast dude! Unless you are trying to cut weight fast for some silly reason, but either way you can’t maintain a strong level of effort with that intake, regardless of the balance of nutrients – which sounds good by the way.

    2. are rockstar energy drinks a good recovery option? haha 🙂

      Eric is right though. Kyle your block count is probably a bit low. I would add 1 or 2 more blocks and watch your energy levels this week.

      1. Well, I’m supposed to get 19 blocks if I did the math correctly, which I clearly didn’t get yesterday. Part of the problem is I had no food except canned tuna in the house. I finally was able to get some grocery shopping done yesterday evening, so we’ll see how it goes today; 411 calories for breakfast so far. (Is there a good breakfast vegetable?)

      2. Almost any vegetable goes well with eggs — spinach, squash, asparagus, broccoli…!

  24. BS: 99, 104, 109, 111, 111, 111 (PR!)
    WOD: 8:03 (6#, box dips)

  25. BS: 72, 77, 87, 104, 109, 111
    WOD: 7:52 (box dips, 6#)

  26. BS 99, 109, 111, ?? , 128, 138
    WOD 7:32 (box dips, 8#)

    I liked the ring dips with a box to scale… I’ll try that next time

  27. 1rm BS 209 (9 lb pr)
    WOD 9:23 (10#, red dips at which i suck)

  28. BS: (133# x 5) x 3, (143# x 3) x 1, (155# x 3) x 2
    WOD: 8:41 (ring dips, 10#)

  29. Haven’t bs’ed in a while, so I did 5-5-5-3-3-3: 111×3, 121×2, 133.
    WOD: 11:18, 8#, box dips (first WOD in a while, after vacation = pain)

  30. 199, 209, 221, 243, 253

  31. @Hotel in Amman
    BS: 135,155,175 X3; 195, 215, 225 (and room for more) X1

    WOD: 4 Min Row 500m Max Kettle Bell Swings @35# – 51 (up one KBS and 10# from last time)!

  32. BS: 138#, 143#, 154# x 3; 143#, 143#, 143# x1
    WOD: 7:25 (Box Dips; 8# ball)

    Nutrition: 2,013 calories; 47% fat, 24% protein, 29% carbs. I was amazed at how a modest amount of almonds and olive oil sent my fat calories through the stratosphere.

    Also, last night I dreamt that I had a beer and woke up pissed off that I already ruined the nutrition challenge. And that’s just day one.

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