Wednesday Workout: Squat 1RM and V-up / HS Walk

Mobility

Foam roll or lacrosse ball your lower body for 5 minutes.

Strength

Work up to a 1RM Back Squat in a few sets, rest 3 mins, then squat 90% of that as many reps as possible.

WOD

  • V-up x 20
  • Handstand Walk the mat
  • V-up x 15
  • Handstand Walk the mat
  • V-up x 10
  • Handstand Walk the mat

Notes

  • Arms and legs must be straight on the V-ups, and scale the HS Walks to 30-second chest-to-wall HS Holds.

 

36 thoughts on “Wednesday Workout: Squat 1RM and V-up / HS Walk

  1. BS 1RM: 204# (+3# PR from January, failed at 209#)
    BS 90% AMRAP: 3 reps @ 179#

    Tried out the new jump rope today with my first Rx Flight Simulator: 13:00
    Not a very consistent DU day, especially on the way up. Shooting for 10:00 or less next time…

  2. BS: Failed twice @ 247. Stuck with ~90% of that though for 2 reps @ 225.
    WOD: 5:03 rx

  3. I truly appreciate this workout! Last week was definitely “Lets do Tiffany’s weak points week”

    1. Was your time 2:15?

  4. Back Squat: 275# low-bar (+10# PR)
    WOD: 8:08, those handstand walks took forever!

  5. I went off of my 1RM from Sunday at 305, so did 275# x 5 – that’s a 30# 5RM PR

    WOD
    Handstand walks went pretty well the first round – got some 15-20′ stretches in, but shoulders fatigued out in the last two so much shorter segments after that:

    4:28

    1. Came back for Barbell Club with Forney

      3 Position snatch, power and full up to 145
      Push press 5×3 up to 155
      Front squat 3×3 up to 215

  6. ask me about my BS 1RM after Sept. 22… today was BS recovery day and ended with 2 triples at 217#.

    WOD: 4:20 with chest-to-wall 30sec HS holds

  7. 275#, 247# x 3
    4:20 (hspu)

  8. BS 1RM: 300#
    BS 90%: 5×275
    WOD: 4:55 (HS Holds)

  9. BS: 165, 5 @ 148 (10# under my PR, but my back is feeling funky, so I’ll take it)
    WOD: 3:34 (30 sec HS holds)

  10. BS: 167, 3 @ 150
    WOD: 5:08 (30 sec HS holds)

  11. BS: 266; 3@ 243
    WOD: 5:15 (30 sec HS holds)

  12. BS: 217 (25# PR from last spring)
    WOD: 4:28 (sub 15 pull ups for each handstand walk)

    1. I want to PR by 25#

  13. BS: 207#, 185# x 3
    WOD: 4:50 (HS Holds)

  14. 335# low bar
    5@300# low bar
    Wod: 4:39rx with lots and lots of falling over, sideways and under.

  15. BS: 214 (5# PR), 192# x 4
    WOD: 3:20 rx

  16. BS: 335, 285×8
    WOD: 6ish minutes rx

    1. Gotta work on your circus tricks dude!

    2. And that’s 85%

  17. BS: 229, 207 x 2
    WOD: rx’d. Can’t remember.

  18. BS- 166#, 5 @ 144# (only 3 were below parallel)
    WOD- 5:20 handstand hold

  19. BS – 275, 4 at 247
    * My hip is still pretty jacked up and hurts pretty bad at the bottom of squat, so I didn’t push it. Foam rolling and lacrosse balls aren’t helping, so I’m trying to just rest it.

    WOD: 3:11rx

    Barbell Club:
    Snatch worked up to 135 for the 3 pos. x 5
    PP medium weight: 185 3×5
    FS medium weight: 185 2×5 (felt relatively good, considering the backsquat work we did before)
    *Worked on bar muscle ups for a while…apparently they decided not to come to the box with me last night. Last week, sets of 5…this week, couldn’t get one…I have no clue what happened

  20. I haven’t seen this many posts on the website in a while and it’s making me very happy. Keep posting, everybody!

  21. BS: 125# x 5, new one rep max @ 130#
    WOD: 3:41 (hs holds, mod v-sits… hip still acting up).

  22. BS: 313#, 6×291#
    WOD: 5:27 (hs holds)

  23. BS: 331#, 6×291#
    WOD: 5:27 (HS holds)

  24. Sat. Make-up 1RM done elsewhere because no more 8am class. 🙁
    BS: 165# (PR by 10#) 7@145#

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