11
Jun
Monday, June 12th
WOD
Overhead Squats
3-3-3
Front Squats
3-3-3
Back Squats
3-3-3
Post all loads to comments
WOD
Overhead Squats
3-3-3
Front Squats
3-3-3
Back Squats
3-3-3
Post all loads to comments
Ohs
175-190
FS
225-275-300
BS
315-335-350
170/215/235
Matches a best ohs, 5# off with the fs, bigger margin with the back.
Air squats were feeling a little better today, but my knee isn’t ready for the weights just yet.
Push Jerk Pause-In-Catch Triples
165-175-185
Box Front Squat Triples (these are the most fun)
205-215-225(pr)
Box Back Squat Triples
255-275-285(pr)
Superset with 9 strict pullups
OHS: 165/175/180
FS: 185/195/205
BS: 225/235/245
OHS 55 60 60
FS 70 75 85
BS 90 95 100
Took it easier to work on form
OHS 135-145-145 10# better than 3rm but don’t do these that often
FS 185-195-195 same as 2 weeks ago
BS 225-235-235 felt extra heavy
OHS: 58-63-68 (meant to do more here, but had a barbell math blooper… felt heavy though, funny how much is in your head!)
FS: 88-93-98
BS: 103-108-113 (PR)
OHS 3s: 105,105,110
FS 3s: 135,140,155
BS 3s: 165,175,180
Legs are fried.
OHS 3s: 115-120-125
FS 3s: 130-130-135×2(F)
BS 3s: 145-155-155
[all three heaviest successful sets match current bests – time to bump some numbers]
OHS: 75-80-85
FS: 85-90-95
BS: 105-115-120
If anyone happens to see a silver stud earring on the floor, please let me know
OHS: 165-175-185
FS: 185-195-205
BS: 215-225-235
OHS
93-103-113(F)
Front Squat
123-133-143
Back Squat
153-163-153
Ohs: 65-70-75(failed x2)
Fs: 95-100-105
Bs: 110-115-125
Rest day
Yesterday:
OHSS 6×3 at 95
EMOM deadlift, hang squat clean and push jerk x 10 @ 155
4 rounds nft, 40 ft walking lung, 10 sit ups
Tomorrow, park ride.
All Squat work at 75%-85% of 1RM
Overhead Squats
3-3-3
80-85-90
Front Squats
3-3-3
130-135-145
Back Squats
3-3-3
145-155-165
8x500m row/1min rest. Owch
Tabata lsits
@work
OHS 155-165-175
FS 185-205-225(1)
BS 215-225-235
Bench 2×[email protected] 2×[email protected]
Legs hurt today…
OHS 3-3-3
95-105-115
FS 3-3-3
135-145-155
BS 3-3-3
175-185-195
Overhead Squats (3’s)
70-75(F) 70-70
Front Squats (3’s)
90-95-105
Back Squats (3’s)
125-135-140
OHS: 155-175-185
FS: 205-215-225
BS: 235-245-255
OHS: 75-85-90
FS: 105-115-120
BS: 135-140-145
100% persevered through the sticky spot in my back squats. Got stuck for what felt like an eternity.
Single arm KB OHS(6 each arm):
24kg-28(green?)-32kg
FS(3): 225-245-255
BS(3): 275-285-295(2)
Ab cash out squad style
OHS 80-85-90
FS 95-100-105
BS 110-115-120
Bikram Fhitting Room with some fun people!
OHS: 205
FS: 285
BS: 325
Felt Great today. Also, it helps when Derek is there guiding you the whole way.
great job sticking with it z! the heat got the mobility and mojo flowing.
OHS:
135-155-165
FS:
175-185-205
BS:
225-245-265
OHS: 95-105-110
FS: 215-235-245
BS: 245-265-290
Somebody skipped shoulder day… hmm
Yeah I know, a huge difference between my OHS and squats. Im working on it…slowly. Positive though, that’s 15 pounds heavier than a couple months ago.
OHS: empty bar
FS: 135-145-150
BS: 155-165-170
OHS: 95 – 105 – 115
FS: 115 – 125 – 135
Back Squat: 135 – 145 – 155
OH: 65-95-105(f)
FS: 135-155-170
BS: 170-185(f)-185
ohs- 165,175(2),185
fs – 255,265,275
bs – 285,295,305
extra credit sesh with the tuckman to get the Monday mobility grooves greased
Trying this lifting thing again…
OHS 3s
75-85-95
FS 3s
115-125-145
BS 3s
150-160-170
Overhead Squats
3-3-3 Lina: 53, 68, 73
Front Squats
3-3-3 Lina: 93, 103, 108
Back Squats
3-3-3 Lina: 113, 123, 123