Tuesday Workout: Backsquat and Run + Pullups

Strength:

  • Backsquat
  • 3 x 5+

(use 65%, 75%, and 85% of your new 1RM)
*Remember do as many reps as possible on the last set

WOD:

3 Rounds

  • 400 M Run**
  • -As many pull ups as possible
  • Rest one min

**Switch to a 500 M row if the temp. is too hot tomorrow.

-Record total time, and total number of pull-ups

31 thoughts on “Tuesday Workout: Backsquat and Run + Pullups

  1. Are these squat percentages based on our training max (90% of true 1RM) or true 1RM?

    1. depends if you ask kyle or jason

  2. BS: 94, 111, 126 (x5)
    WOD: 12:10, 21 + 23 + 30 = 74 ringrows

  3. Kim-

    These are based on 90% of your new 1 RM.

  4. BS: 187, 217, 247 (x10)
    WOD:
    Run Splits – 1:51, 1:48, 2:01
    Pullups – 6, 10, 7 = 23
    Total Time – 9:12

  5. BS: 111, 144, 177 x 8
    WOD:
    Run Splits – 1:16, 1:21, 1:22
    Pull-ups – 10, 8, 8
    Total time: 7:05

  6. 143, wod 10:55 rx

  7. BS: 225, 260, 295 (10)

    WOD:
    Run: 1:00, 1:05, 1:10
    Pullups: 20, 12, 9

    Total Time: 8:30 (The track was on the second floor and the pull up bar was on the first, so the time is a little off)

  8. WOD:

    runs were about 1:15 to 1:30.

    34-22-17 pullups

    total time = 9:20

  9. BS: 91, 105, 118 x 7
    WOD: Total time – 10:25; Total PUs – 30 (12+9+9, red band)

  10. BS: 104, 121, 138 x 10
    WOD: 11:??, 31 PUs Rx (10-10-11)

    Time was either 11:17 or 11:27, not sure which… also, PR for unbroken PUs πŸ™‚

  11. BS: 121, 143, 158 x 7
    WOD: Total time- 10:44; total PUs- 22 (7,8,7 RB)

  12. WOD @ work: Only recorded 400m times: 1:05, 1:14, 1:17 PUs: 12, 12, 7 (strict)

  13. Thanks Andrea!

    Didn’t get that in time and used percentages of my true 1RM.
    BS: 135, 155, 170 x 5

    WOD: 500m rows – 1:52, 1:54, 1:52
    Strict pull-ups on that stupid multi-handled contraption. 5 strict pull-ups a round, one on each ridiculously angled handle.

  14. BS: 94/160/160 (did same weight for sets 2 3 because I wasn’t going deep enough on set 2)
    // WOD – 15/11/9 (bBand) = -35 1137 = 1132 score (counted total time with 1 min rests between sets)

  15. Still feeling it from yesterday…..
    BS: light form work (89, 111, 111×5)
    WOD: 3/4/3, 12:00

  16. BS: 89, 104, 111 (x6)
    WOD: 12/10/8 (red band pullups), total time 12:52

  17. BS: 70, 75, 85×5
    WOD: 11:01, 10+20+17=47

  18. BS: 121, 139, 158*7
    WOD: 13:30, 6rb, 8reg—-small personal victory stringing five together. . . Previously could only eek out 3

  19. BS: 88, 111, 155 x 6
    WOD: 11:20
    12-12-12 Pullups (red band)

  20. BS: 121, 133, 155 (7)
    WOD: 12ish …10,11,10 pullups

  21. BS – 185, 215, 230 (4)

    WOD – 29, 20, 15 = 64 reps in 11:59 Rx w/ rests

  22. BS: 72, 77, 82 (6)
    WOD: 11:31, 20 ring rows

  23. BS: 91, 105, 118 x 13 (I definitely need to figure out my new 1 RM)
    WOD: 11:00 (12, 12, 10 RB PUs)

  24. BS: 126, 140, 155 x 9
    WOD: 10.36 (RR)

  25. BS: 65, 75, 85×6
    WOD: 13:10 (includes rest, no math please), 49 pull-ups (green band)

  26. BS: 140 x 6

    WOD: 10:14- 19 (pull ups) = 9:55 Rx’d (getting to a slight kip motion πŸ™‚

  27. BS: 89,94,104×5
    WOD: 11:24, (26=7+6 bb + 13 gb)

  28. did 3 sets of 5 front squat at 185# for some recovery action (deep below parallel)

  29. in FL, so had to make some substitutions…

    Held dumbbells for squats: 20# each hand x 10, 25# X 5, 30# x 7

    WOD: 9:30ish (5, 4, 5 – using that assisted PU machine thing ~= blue band PU)

    – in warmup broke my DU PR w/ 29 in a row (up from 9), love that new speed rope πŸ™‚

  30. Two bloody knees. Jason- thank for the first aid. Gretchen- loved Enrique on the playlist.

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