Tuesday Workout: Backsquat

 

Restarting our strength stuff… add 5 to your bench working max and 10 to your deadlift/squat working max (or more if the last weeks were easy).

Strength

Back Squat 5@65% 5@75% 5+@85%

WOD

3 Rounds for time of:

  • 10 C2B Pull up
  • 10 Front Squat (165, 115)
  • 10 Burpees

35 thoughts on “Tuesday Workout: Backsquat

  1. (added 20# to my training max…)

    145, 165, 185 (x7)

    1. 7:08 rx (and no rips! yay!)

  2. A couple other points on moving up weights for cycle #2:

    – General guidelines are +10 (to your training max) for squat/DL and +5 for press/bench if you completed all of the + sets with around 5/3/1 respectively.
    – If we were doing this cycle 6+ times consecutively I’d have everyone do that regardless of how many reps you got in the + sets. Since we aren’t doing that, however, it might be better for those of you who got 6 or more on a 3+ or 1+ set for a given lift to move up more than the prescribed amount. Options for that include using your 1RM as your training max, calculating a 1RM based on your 3+ and 1+ rounds and using that as your training max or something in between. Feel free to find me and ask questions if need be.

  3. BS: 89, 104, 114 (x7)
    WOD: 6:07 (57#, ringrows)

  4. BS: 133, 205, 296×5 (the ability to add would have helped me here)
    WOD: 6:54 (RB PU’s, 121# FS)

    1. since 10% of your 1RM is apparently 70#, I’m excited to see you squat 710 when we do a CFT in a month. 🙂

  5. BS: 89, 111, 121×6
    WOD: 7:15 @77#

  6. 180, 205, 235 x 6
    5:50 @ 135#

  7. 153, 177, 199 x8. WOD: 6:08 @ 121lbs

  8. BS: 89, 105, 118 (x7)
    WOD: 6:41 (67#, RBPUs)

  9. BS: 114, 129, 144 x 8 (should have been 115, 130, 145… metric + american = fail)
    WOD: 6:36 @95#, RRs on the box

    FS were unbroken, a small personal victory at this weight

  10. BS: 109,119,129(8) — which is -13 from where I should have finished 🙁
    WOD: 6:15 w/ 82# FS

  11. 185,210,245×8
    WOD 7:29 RX

  12. BS: 89, 101, 116 (x5)
    WOD: 7:11 @ 57#, red band pullups first two round, blue band last round

  13. BS: 121, 141, 156 (6)
    WOD: 5:48 at 87#

  14. BS: 89, 104, 114 (x8)
    WOD: 7:30 (59#, blueband c2b)

  15. 225, 255, 285 x 6
    4:30 Rx

  16. BS: 125, 141, 160 (6)

    WOD: 6:44 @89#

  17. BS: 121, 143, 160 (7)
    WOD: 6:34 @ 94#

    1. Taylor, next time I see you non-RX a barbell WOD, you’re in big trouble.

      1. this would be a bad time to say I made her go up from 89#, yes?

      2. yes 🙂

  18. BS: 78, 90, 102 (5)
    WOD: 7:20 (57#, gbpu’s)

  19. BS: found my training max- 143
    WOD: 5:42 @ 55#, ringrows

  20. BS: 91, 105, 120 x 7
    WOD: 5:30 (red band PUs, 65#)

  21. BS: 115, 130, 145 x 6
    WOD: 6.36 (65#, 1 set of BBPU, 2 sets of RR)

  22. 67, 72, 82×5
    WOD: 8:11 @47#, ring rows

  23. BS: 133, 155, 177 x 5
    WOD: (111#, ring rows). 1rd….then….*pop*….back to the disabled list….sigh…

  24. Done at work: 5:55 @ 135# and strict pull ups

  25. BS – 175, 200, 225(5) – 15# less than prev. 5 rep max, still in cold recovery

    WOD – 6:40 @ 135#

  26. Hey yall, my name is Alex Massad and I have been following the WOD’s here for a while and working out at Mem Gym. Kyle encouraged me to post my workouts so I thought I would take his advice.

    BS: 230, 265, 305 (5)
    WOD: 6:41

  27. BS: 121, 143, 165
    WOD: Pathetic. 😛 14:55 I think, but I didn’t do the last set of burpees. Greenband, 67#.

  28. BS: 235, 255, 269×9

    wod: 4:17 rx

  29. BS: 3×5@285 (high bar)

  30. 5:58 @89#, regular pull ups not c2b

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