Thursday Workout: Squat and Press

So the Wilkes Family is going to beast up CrossFit Charlottesville on March 27th. They are hosting a 9AM to 5PM seminar and will be teaching the clean and jerk and snatch.  They are the best oly coaches in the area.  I highly recommend you attend this seminar if you have any interest in working on your oly skills and want to see someone snatch over 300 pounds. The cost is $177 and you can register here.

Mobility

4 minutes per side all 4s hip mobilization [vid]

Strength

Squat (3-3-3-3-3)

Press (3-3-3-3-3)

32 thoughts on “Thursday Workout: Squat and Press

  1. Front Squat: 133#
    Shoulder Press: 77#, 82#, 89#x3

  2. Front Squat: 67, 77, 89×3
    Shoulder Press: 50

  3. BS: 165#
    SP: 99#
    Plank: 7:04 (combined time front and side)

  4. Max Snatch: 111# (still, no PR today)
    Snatch Balance 5×1: 104-111-116-121-126

    BS: 155-175-185-185-195 (ummm this was probably much too heavy since the last rep was really a struggle)
    SP: 77-82-87-92(2)-89

    “max” plank hold: 1:37 (probably could have held longer but got bored)

    1. if the last rep was a struggle that means it was just right.

  5. PC to FS (Don’t have a rack at work): 145,155, 165 x3
    SP: 95, 100 x2, 105 x2

  6. Morning class did front squats, but it seems like a lot of people are doing back squats. What is prescribed by ‘squat’? Thanks!

  7. BS: 111, 121, 133, 143, 155
    SP: 67, 77, 89 x 3

    I feel like I could go heavier on both, although I was getting sloppy on the presses.

  8. 199, 209, 221 x 3

  9. BS: 99#
    SP: 50, 55, 55, 57, 60
    center plank: 2:06, 1:45
    left plank: 1:30, 1:03
    right plank: 1:40, 1:11

  10. BS: 104×5
    SP: 45, 50×4

    plank hold: 1:35 on front, :49 on side

  11. BS: 111-121-126-133-133
    SP: 55-60-65-65-65

    Plank Holds:
    Front: 2:00, 1:30
    Side: 1:00 (both sides)

  12. BS: 111
    SP: 50

    Plank Holds:
    Front: 1:40ish
    Side: 1:00

  13. BS: 133, 133, 138, 143, 143
    SP: 67, 72, 77, 77, 77

    Plank: 2:00, 2:00
    Side plank (both sides): 1:00, 1:00

  14. BS: 111, 121, 121, 133,133
    SP: 55, 60, 65, 65, 67

    Max plank hold:
    front – 1:35
    side – :45

  15. If anyone picked up a gray UCC crewneck sweatshirt with keys wrapped in them please e-mail Chris at christophercheek@gmail.com or call me (Ian) at 203.668.4571.

    Thanks.

    1. Thanks gym! Mystery solved: keys found. Big thanks to Ian for leading the charge.

  16. BS: 133, 133, 133, 143, 143
    SP: 67, 77, 77, 82, 82, 82

    front – 1:30ish
    sides – :45ish

  17. BS: 111,116,121,126,126
    SP: 55,60,65,65,65
    front plank: 2:15
    side plank: 1:25

  18. BS 165, 170, 175, 180, 185.
    SP: 89, 94, 99, 104, 104

  19. BS: 65, 75×3, 80
    SP: 45, 50×3, 55
    front plank: 1:15
    side plank: :30ish

  20. BS: 111, 116, 121, 126, 148
    SP: 55-60-65-65-65
    My lifts were a little bit lighter tonight, but also haven’t been feeling great so I’m ok with it.

    Dont remember my times on the plank holds

    On a different note, I was talking with some other people tonight, and I’m a bit confused on the “strategy” for the strength cycle. Since this is Week One, should I be going a little bit lighter than very heavy and then work up over the next several weeks? If so, how much lighter? What kind of gains should we be making from week-to-week? Am I making any sense? Thanks for the input…I’m going blind at the moment.

    1. I would lift the first week at about 60 to 70% of your max for your 5 rep and about 70 to 80 for your 3 rep. Go up 5 to 10 pounds per week, or more if you are crushing it on the max weeks. Gains will vary from person to person, but if you are new, then you will probably need to move up more quickly.

  21. 265 – 287 – 309 – 309 F
    started at 111, increased 5 pounds until fail at 138

  22. 185,195,205,215,225
    Did push press on accident to 140 (2)

  23. BS: 67, 72×4
    SP: 45X3, 50X2

  24. BS 221
    SP 99X3, 111X2

  25. BS: 99, 121×4
    SP: 67, 72, 72, 77, 77

  26. on Saturday 2/12

    BS – 205
    SP – 120×4, 120(7)

    Plank (front, from elbows) – 6:07 then gave in to the burn

  27. BS up to 221 (if I remember correctly)
    SP up to 150
    Front plank 1:30 then 1:15.
    Side plank: 1:00 then :45.

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