Monday Workout: 5 Rep Max Backsquat & Tabata

NOTE: No Free Intro This Monday. On Ramp is on a normal schedule.

Mobility

2 minutes per side band lat stretch[vid]
2 minutes per side ball external rotators [vid]

Strength

Spend 10 minutes establishing a 5 rep max backsquat

WOD

8 rounds of Tabata intervals of the following exercises (finish one before moving to the next):

  • Double Unders
  • Pull Ups
  • Thrusters (75#/55#)

34 thoughts on “Monday Workout: 5 Rep Max Backsquat & Tabata

  1. On Valentine’s Day it is completely acceptable to bring your trainer chocolates.

    1. Why does Valentine’s Day have to be special in this regard? I will happily accept chocolates any day.

  2. Team Paleo with Dessert Bias is so appropriate 🙂

  3. BS: 165#
    WOD: 232 rx

  4. BS: 133#
    WOD: 187 (121 DUs, 32 BBPUs, 34 @57#)

  5. BS: 199#
    Box jumps, situps, left arm 35# kb thrusters:
    182

    Right hand returns March 1, can’t wait

  6. BS: up to 214#
    WOD: no idea

  7. bs: 155#
    wod:179 (sub front squat for thrusters and didnt push it on the pullups)

  8. bs: 269#
    WOD: 200 + 50 + 51 = 301

  9. Gretchen Kittelberger February 14, 2011 — 5:50 pm

    BS:195

    WOD: 194 + 60 + 55 = 309

  10. BS: 165#
    WOD: 376 (SU, RR, 55#)

  11. BS: 121# (didn’t realize we were doing a 5 rep max, thought we were doing 5×5 like last week)
    WOD: 125 Rx (did mix of DU and SU, but only counted DU)

  12. BS: 111# (hip pain = no fun)
    WOD: 159 (?) DUs were a major fail today.

    1. Blueband pull-ups, 45# thrusters

  13. BS: 165#
    WOD: 258 rx

  14. BS: 221
    WOD: 275 rx

  15. BS: 133# (should have aimed a little higher… next time)
    WOD: 195 (RRs, 57#)

    1. add on at least 10 reps to that for bringing me chocolate 😀

  16. BS: 155#
    WOD: 271 Rx

  17. BS: 111#
    WOD: 185 (RRs, 42#)

  18. BS: 104# (felt like a weak day…)
    WOD: 246 (r.r.s, 45# thrusters)

  19. BS: 297#
    WOD: 346 rx

  20. BS: 160#
    WOD: 165 rx (double under struggles)

  21. BS: 155# (7# heavier than the last time I maxed)
    WOD: 220RX

  22. BS: 245#

    WoD: 323 Rx

  23. BS: 165#

    WoD: 131 (subbed ring rows)

  24. BS: 133#
    WOD: 284 rx’d … which was, what, 90% double-unders

  25. BS 226#
    WOD 328 (?) rx – slightly delirious afterwards and keeping count during the pull ups was a challenge.

  26. BS: 177 (199 bad form)
    WOD: somewhere around 210 (RR’s)

  27. BS: 182#
    WOD: 319 rx (thank you, DUs)

  28. made up on Saturday:
    BS: 77#
    WOD: 208 (rr, 37# thrusters)

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