9
Jul
Monday, July 10th
WOD
Back Squat
3 @ 80%, 1 @ 85%
3 @ 80%, 1 @ 88%
3 @ 80%, 1 @ 91%
3 @ 80%, 1 @ 94%
Front Squat
15 @ 56% of 1 Rep Max Back Squat
Post loads to Comments.
Cash Out:
3 Rounds:
10 Strict Toes to Bar
15 Hip Extensions
Squats:
3’s : 220
1’s : 235,242,250,260
Fs x 15 : 150#
Worked off of 275# max
Cash out – 2 rds then had to leave
Squats:
3’s: 215-215-230-230 (I thought Mickey had written the first 2 were @ 80%, and the next 2 were at 85%)
1’s: 230-240-245-255
In a previous life, my 1RM was 290. I based today’s numbers on a 270 1RM. The way things felt, I should have gone at 275#.
No time for cash out today.
FS: 150#
you are correct. sorry about the mix up. all the 3’s were at 80%. you got a little extra volume in.
Squats:
3’s: 215-215-230-230 (I thought Mickey had written the first 2 were @ 80%, and the next 2 were at 85%)
1’s: 230-240-245-255
In a previous life, my 1RM was 290. I based today’s numbers on a 270 1RM. The way things felt, I should have gone at 275#.
No time for cash out today.
FS: 150#
Back Squats 94% of one rep max was 133lbs
Having math issues today ^ One rep max should have been 190
Front Squats 83lbs 15 of them (9 then 6)
BS 3s @ 148#
BS [email protected] 150, 155, 165, 170
My 1RM max Back Squat is technically 200#. But that hasn’t felt realistic in months. This was based on 185#.
15 FS @ 113
Had to run to work before cash out
BS 3s @ 148#
BS [email protected] 150, 155, 165, 170
My 1RM max Back Squat is technically 200#. But that hasn’t felt realistic in months. This was based on 185#.
15 FS @ 113
Had to run to work before cash out
Back Squats (working off 175# max)
3s: 140#
1s: 150-155-160-165F
[think I resorted to my old habit of giving up too early on what feels heavy, the other singles felt strong]
Front Squats
15 x 100#
cash out
3x strict leg raises & hip extensions, check.
Back Squats (working off 175# max)
3s: 140#
1s: 150-155-160-165F
[think I resorted to my old habit of giving up too early on what feels heavy, the other singles felt strong]
Front Squats
15 x 100#
cash out
3x strict leg raises & hip extensions, check.
BS (1RM @ 200)
3s: 160,160,170,170
1s: 170,180,185,190
FS – 15 @ 115# unbroken
1 round of 15 strict leg raises, 15 hip extensions
BS (1RM @ 200)
3s: 160,160,170,170
1s: 170,180,185,190
FS – 15 @ 115# unbroken
1 round of 15 strict leg raises, 15 hip extensions
BS 1RM @185
3’s 145
1’s 155-165-170-175
BS 1RM @185
3’s 145
1’s 155-165-170-175
3s: 225
1s: 245-255-265-275
15 FS: 160
Cash-Out: ✔️, these hip extensions feel great on the low back, definitely should be a regular accessory for anyone who complains about low back pain or tightness.
I would endorse this too. Also, peanut on the lower back. That has been incredibly helpful for me.
Definitely planning to mix these in more
3s: 225
1s: 245-255-265-275
15 FS: 160
Cash-Out: ✔️, these hip extensions feel great on the low back, definitely should be a regular accessory for anyone who complains about low back pain or tightness.
2 hill sprints
150 air squats
Backyardin in Montana!
The Mountain Man runs again!
2 hill sprints
150 air squats
Backyardin in Montana!
The Mountain Man runs again!
I apparently made this harder than needed:
3 @80% – 320
1 @85% – 340
3 @80% – 320
1 @88% – 350
3 @85% – 340
1 @91% – 365
3 @85% – 340
1 @94% – 375
15 @56% – 225 (i had to break this up into 9/6)
my bad on the little numbers mix up. I’m sorry. great job today.
I apparently made this harder than needed:
3 @80% – 320
1 @85% – 340
3 @80% – 320
1 @88% – 350
3 @85% – 340
1 @91% – 365
3 @85% – 340
1 @94% – 375
15 @56% – 225 (i had to break this up into 9/6)
my bad on the little numbers mix up. I’m sorry. great job today.
245->255
245->265
245->275
245->280
RDL: 3×5 @ 225
A) 5 Rounds every 2:30-3:00 min
5 Strict press w. 50# dbs, immediately followed by max push-press (7/6/5/5/4)
1 minute hollow hold
B) 4 Rounds while cooking breakfast:
1 minute max Deadlift high pulls w/ 35# dbs
1 minute rest
23/20/17/16
A) 5 Rounds every 2:30-3:00 min
5 Strict press w. 50# dbs, immediately followed by max push-press (7/6/5/5/4)
1 minute hollow hold
B) 4 Rounds while cooking breakfast:
1 minute max Deadlift high pulls w/ 35# dbs
1 minute rest
23/20/17/16
Back Squat
3 @ 80%, 1 @ 85% Lina:102, 108
3 @ 80%, 1 @ 88% Lina:102, 112
3 @ 80%, 1 @ 91% Lina: 108, 116
3 @ 80%, 1 @ 94% Lina: 108, 120
Front Squat: 15 @ 56% of 1 Rep Max Back Squat Lina: 72
Cash Out: 3 Rounds:
10 Strict Toes to Bar
15 Hip Extensions 🙂 done.
Back Squat:
3x 123, 1x 130, 3x 123, 1x 135, 3x 123, 1x 141, 3x 123, 1x 153
Front Squat:
15x 93lbs
Cash out 3 rounds:
10x Strict straight leg raise to (sometimes) waist (Still working on it!!!)
15x hip extensions
Talk about Captain’s practice…
SNATCH COMPLEX
“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch
It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.
Enter estimated/current 1RM Squat Snatch for percentages:
On the 0:00… 55#
On the 1:00… 60#
On the 2:00… 65#
On the 3:00… Rest
This sequence repeats a total of (3) times.
Round #2 complexes are completed on the 4:00, 5:00 and 6:00.
Round #3 complexes are completed on the 8:00, 9:00, and 10:00.
Back Squat: (off 195 1RM)
3’s all at 155#
Singles: 165,175,180,185 (failed twice)
Front Squat:
15 reps #107 unbroken
Can’t forget Metcon
“BEACHED”
27 – 21 – 15 – 9:
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)
RD of 27 OHS (15-12)
RD of 21 OHS (15-6)
RD of 15 & 9 unbroken OHS
All American KB Swings Unbroken
13:15 Rx
Talk about Captain’s practice…
SNATCH COMPLEX
“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch
It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.
Enter estimated/current 1RM Squat Snatch for percentages:
On the 0:00… 55#
On the 1:00… 60#
On the 2:00… 65#
On the 3:00… Rest
This sequence repeats a total of (3) times.
Round #2 complexes are completed on the 4:00, 5:00 and 6:00.
Round #3 complexes are completed on the 8:00, 9:00, and 10:00.
Back Squat: (off 195 1RM)
3’s all at 155#
Singles: 165,175,180,185 (failed twice)
Front Squat:
15 reps #107 unbroken
Can’t forget Metcon
“BEACHED”
27 – 21 – 15 – 9:
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)
RD of 27 OHS (15-12)
RD of 21 OHS (15-6)
RD of 15 & 9 unbroken OHS
All American KB Swings Unbroken
13:15 Rx
9 min Emom of 1 power snatch + 1 OHS + 1 squat snatch
Min 1 at 125
Min 2 at 135
Min 3 at 145
Repeat this sequence for minutes 4,5,6 and again 7,8,9
Squat waves every 2 minutes
3 @315 – [email protected] 325
3 @315 – [email protected] 345
[email protected] 315- [email protected] 355
[email protected] 315- [email protected] 365
Front squats (15 reps) @ 210lbs. Unbroken
This felt like Metcon
Wod
“BEACHED”
27 – 21 – 15 – 9:
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)
11:28 Rx’d
Legs of a baby Giraffe!
9 min Emom of 1 power snatch + 1 OHS + 1 squat snatch
Min 1 @75
Min 2 @95
Min 3 @105
Repeat this sequence for minutes 4,5,6 and again 7,8,9
Squat waves every 2 minutes
[email protected] [email protected]
[email protected] [email protected]
[email protected] [email protected]
[email protected] [email protected]
Front Squats (15 reps) @135 unbroken
Wod
“BEACHED”
27 – 21 – 15 – 9:
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)
15:51 rxd
3s @ 95
1s @ 102, 105
FS @ 65
3s @ 95
1s @ 102, 105
FS @ 65
3’s: 240
1’s: 255, 265, 275, 285
FS: 170
Cashout: 2 rnds
3’s: 240
1’s: 255, 265, 275, 285
FS: 170
Cashout: 2 rnds
back squat 160# (94% of 170 1RM)
front squat 95#
3s: 105
1s: 110, 115, 118, 125
FS: 73
3s: 105
1s: 110, 115, 118, 125
FS: 73
3s at 143
1- 153, 163, 168, 173
FS @ 103
3s at 143
1- 153, 163, 168, 173
FS @ 103
3s @ 275
1s up to 325
Cash out: GHDs and hip extensions
Oh yea. FS at 175 unbroken
3s @ 275
1s up to 325
Cash out: GHDs and hip extensions
Oh yea. FS at 175 unbroken
3’s @ 225
1’s @ 245-250-260-275
15 FS @ 160
Cash out – had to break up t2b
BS
100
107/110/115/117
FS @70
BS
100
107/110/115/117
FS @70
High bar back squat
225-3 240-1
225-3 250-1
225-3 260-1
225-3 270-1
160-15 FS unbroken
cash out:
three rounds
15 ghd sit ups
15 hip extensions
225-3 242-1
225-3 250-1
225-3 260-1
225-3 267-1
155-FS broke up into 10&5
Cash out
3 rounds strict T2B & 15 hip extensions. Check.
T2B unbroken then 5/5 then 4/3/2 and only just realizing that adds up to 9. Too much math today.
Based off 1RM of 285#
225-3 242-1
225-3 250-1
225-3 260-1
225-3 267-1
155-FS broke up into 10&5
Cash out
3 rounds strict T2B & 15 hip extensions. Check.
T2B unbroken then 5/5 then 4/3/2 and only just realizing that adds up to 9. Too much math today.
Based off 1RM of 285#
6mi run around wilmington 8:30 pace
6mi run around wilmington 8:30 pace
225# 1RM
3*180+190
3*180+200
3*180+205
3*180+210
Couldn’t hold Front Squat rack with bad wrist, so 15*135 back squat
Cash out 1r 10 T2B
Sets of 3: 230
Sets of 1: 240, 250, 255, 265
15 front squats @ 157
Sets of 3: 230
Sets of 1: 240, 250, 255, 265
15 front squats @ 157
Sets of 3: 155
Sets of 1: 165, 170, 175, 180 – based on 1RM of 195
FS: 110
Sets of 3: 155
Sets of 1: 165, 170, 175, 180 – based on 1RM of 195
FS: 110
4 x 290(3) + built up from 310,320,330,345
FS @ 185, oops should have been 205
3x
15 strict t2b
15hip ext
4 x 290(3) + built up from 310,320,330,345
FS @ 185, oops should have been 205
3x
15 strict t2b
15hip ext
3s @ 275
1s up to 325
FS: 175 (Broken, 10 then 5)
3s @ 275
1s up to 325
FS: 175 (Broken, 10 then 5)
3s @ 235
1s up to 275
FS: 135
3s @ 235
1s up to 275
FS: 135