- Monday has arrived, so get those food logs in by 7:30 p.m.
- This week is our last trial Wednesday - we had 3 people last Wednesday, which was a small improvement, but again, we need to average 4 or more people, so if you want us to keep this class . . . bring it on! (the people, that is)
Back Squat
75% x 5
85% x 3
95% x 1+
Next week will be our deload week, so make the most of today's opportunity to set a new PR!
3 rounds for time of:
10 Deadlifts, 275#/185#
50 Double-Unders
Compare to 03/24/10.
Back Squat and other fun
10/25/10
7 comments:
Back Squat
75% x 5 (145)
85% x 3 (160)
95% x 1+ (180) = 5 reps (PR!)
3 rounds for time of: 6:3
10 Deadlifts, 275#/185# (135# - way too light, but had sore back)
50 Double-Unders
Some back squat comments:
I am seeing solid improvement overall, but inconsistency week to week at 180 lbs...today was good due to all the chocolate ingested yesterday! Technique is suffering at 180 lbs...too much forward movement with upper body. For me, I believe focusing on techhique at 170 would be beneficial, before moving up to 180+.
I expect another 6 months of solid squatting to make up for all the years of cycling, which most likely took away much of my muscle.
I see good value in the Wendler 5/3/1 program as it forces you to closely track and monitor results, which is a major part of Testify and CrossFit.
Back Squat
5X5X5
Paul: 75#
Penni: 53#
3 rounds for time of:
10 Deadlifts, 275#/185#
50 Double-Unders
Paul and Penni both hit the time limit of 12:15. We finished our third round of deadlifts. Penni rocked with 20 double unders in her 2nd set, but I was lame with only 1!
Back squat
warm up 33#-5,65-5
75% of max=78x5
85% =89.75...90-3
95%=100 -10
3rft
10 deadlift 75#
50 double unders
7:21
Back Squat
75% x 5 (110)
85% x 3 (125)
95% x 9 (135) PR!
3 rounds for time of:
10 Deadlifts, 275#/185# (123#)
50 Double-Unders
14:53
1st round attempted du 10 times, 250 singles
2nd round attempted du 5 times,
250 singles
3rd round 1 du(attempted 5), 240 singles time = 13:53
attempted double unders for 1 more minute with no success
Back Squat
75% x 5 (235)
85% x 3 (265)
95% x 1+ (295 x 3 *one not all the way down, fail on 4)
3 rounds for time of:
10 Deadlifts, 275#/185# *200#*
50 Double-Unders
9:18
Brendan: 6:09, 55# dl's *good job*
JT
Back Squat:
75% x 5 = 245
85% x 3 = 280
95% x 6 = 315
3 RTF: 5:03
10 Deadlifts 275# (205# way to easy)
50 Double-unders
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