Monday: Back Squat and Double AMRAP

Strength:

Back Squat
3-3-3-1-1-1
(2 min rest in between sets, increase weight each round)

WOD

5 min AMRAP of:
5 Squat Clean to thruster (~60% of your 1RM Power Clean)
10 Box Jumps (M-24 W-20)

Rest 5 minutes

3 min AMRAP of:
As many C2B pullups as possible

-Record total number of rounds completed and number of C2B pullups

38 thoughts on “Monday: Back Squat and Double AMRAP

  1. What? No 0630 workout on Mon? Jon, Trina, Emily and I didn’t get the word.

  2. My fault again Al 🙁 Sorry to you Jon, Trina, and Emily.

  3. Hey noon class peeps, nice job today handling the high volume and intensity well! Love training classes like those. – Chris

  4. BS: worked up to 179#, failed at 203#
    WOD: 3 rnds + 3 thrusters @79#, 35 PUs (regular kipping)

  5. BS: up to 155# (PR!)
    WOD 1: 4 rounds + 2 thrusters (57#, 20″)
    WOD 2: 6 negatives, releasing as slow as possible, longest eccentric was 25 seconds (ouch)

  6. Hotel in St Paul

    On the minute for 6
    Dumbbell back squat x 10 @50# each
    C2B Pullups x 5
    On the 6th round, AMRAP of each
    25 BS, 10 pullups

    AMRAP 5
    Dumbbell squat clean to thruster x 5 @50# each
    Dumbbell swing x 10 @50#
    HSPU x 5

    3 rounds + 4 thrusters

    I join Hitler in hating thrusters!

  7. BS: finished at 231, a pr by a lot, but I know I can do more. Didn’t feel like a true max effort.

    WOD 1: 3 rds + 8 BJs (121#)
    WOD 2: 34, and actually doing some moderately effective kipping

  8. bs: worked up to 231# pr
    wod: 3 rnds + 5 sct at 121#; then 36 c2b kipping. 30-33 were full tits to bar solid contact, i missed on 3-6

    What is the official definition of a c2b pullup? I’ve heard Clavicle above plane sometimes and tits touching bar sometimes, and also bottom of pecks above plane and touching.

    1. From Scott: Clavicle must touch the bar. That said, it might change depending on the competition you’re at.

      1. Yea to clarify anything touching below the clavicle counts as a good rep

  9. after lots of Oly lifting…

    BS 3×1, then 1×1+ all at 90% of 1RM (high bar… last time I maxed was low bar so I subtracted about 20# for my high bar 1RM estimate)
    205# for all, then 4 reps for the 1+ (would have had more but on the 5th one I was just wayyyy too forward)

  10. 221, 243, 253, 265, 275, 285
    4 rounds (133# SC), 54 ring rows

  11. 177, 187, 199, 209, 221, 236.
    WOD 1- 4 rds + 5 sct @ 111.
    WOD 2: 37 C2B

  12. BS: worked up to 160# (PR +5)
    WOD 1: 4 rds Rx @ 67#
    WOD 2: 28 red band C2B PUs

  13. BS: up to 114#
    WOD: 3 rds + 4 thrusters @57#, 7 negatives (with a little help from Tom)

  14. BS 225,255,277 x3, 291 x1, 301 x 1 (PR for high bar BS)

    WOD @ 135 4 rnds RX
    45 C2B PUs

  15. BS: started at 130ish, 140, 150, 160, 170
    WOD: 2 RDS + 5 thrusters + 9 box jumps (one away! urgh), 5 pu, then 8 negatives

    1. oh, I guess I had another interval of back squats in there somewhere…. I know I started at 130 ish and ended at 170… the in-between is a bit of a mystery

      1. I’m failing at typing tonight… the pc thrusters were at 89 I believe

  16. BS (3-3-3-2-2-2): 111, 121, 126, 133, 138, 143 (22+ PR post surgery)
    Need to concentrate on keeping knees out. Good tip from Dave to angle toes out a little more. Lotsa mobility work for me post finals.

    Modified WOD (still no jumping or oly lifts): 5 thrusters 67#, 10 KB swings @ 35#
    4 rds + 3 thrusters; 34 C2B (all good height, maybe 50% actually contacting bar – need to work on shoulder mobility too…)

  17. BS: start at 95#, up to 120# (increment by 5#) – in FL, on a weird machine that won’t let you kill yourself (no free weights = 🙁 ), so i think it makes it easier b/c there is less forward/backward balance required

    shoulder still iffy, so did:
    3 rnds: 2 min treadmill sprint, 1.5 min rest

    and 5-5-5 bar dips, ~1min rest in btw

    1. the weird machine that doesn’t let you kill yourself resulted in the worst back injury i’ve ever had. because i could magically squat 300lb for 20 reps. well, until my low back stopped me.

    2. a smith machine? http://en.wikipedia.org/wiki/Smith_machine

      if so, stay far away from that thing! most machines at globos are fine, but smith machines are the devil.

    3. redid BS w/ real bar: 85, 95, 105; 115, 125, 130 (PR; prob not 1RM, wanted to stay conservative since I didn’t have a spot)

  18. BS – 209, 214, 219 / 224, 243, 253

    WOD –

    3 rds + 1 SCT Rx (126#)
    53 C2B Rx

  19. BS: 211 (1# PR!)
    WOD 3 rds+3 thrusters @95#
    C2B-32 rx

  20. 211 BS, barely failed old PR of 221, grrr
    2 rnds +5+7 @ 94# and 30″box
    25 c2b

  21. BS: 99# (PR by 5#)
    WOD 1: 2 rds + 6 BJ (60# and 24″box)
    WOD 2: 6 negative PU

    1. Al-
      I just wanted to tell you that I love seeing all of your PR’s.
      You are truly inspirational!

  22. 5 rds plus 1 sct @ 135#
    52 c2b

  23. BS: up to 175# (pr)
    WOD 1: 3 rds + 5 sct + 2 jumps (72#, 20″)
    WOD 2: 8 negative pu

  24. BS: up to 139#
    WOD: 4 rounds
    WOD 2: 17 with negatives

  25. BS: up to 126#
    WOD 1: 3 rds + 5 sct (57#)
    WOD 2: 6 negatives

  26. 185, 207, 217
    4rds + 1 ST @ 111/ 50 PU’s

  27. Four rounds, thirteen pullups twelve negatives

    1. 165-187 bs

  28. BS: 127 to 150
    WOD: 4 rds @ 72#, 41 c2b pullups

  29. Back squat: 5 x 1,1,1,1,1 at 235#, alternated with 5 GHD glute-ham raises

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