Archive for the back squats Category

Back to back

Posted in back squats, box jumps, burpees, christine, cleans, dead lifts, fran, jerk, kettle bells, rowing, snatches, wall ball on May 26, 2017 by coughingsparks

Tuesday I went to the gym late in the day, which I don’t usually do. First was Christine, 3 RFT:

-500m row
-21 BW DL (208#)
-21 box jumps

This took forever, 31:33. I don’t think it was supposed to take that long, but I pulled those reps one at a time and it took a while.

Following that, I was supposed to have done 20-minute EMOM, another “stamina:”

-Even: 12-calorie row
-Odd: 15 wall balls

I made it through eight minutes of this and then stopped. I think this was supposed to be one of those days that’s divided, but obviously that’s not practical most days.

Wednesday: I went back the following morning, which didn’t go very well, but at least the lifts were light:

1.) Power clean: 110x3x3
2.) Clean pull: 125x3x3
3.) Back squat: 130x3x3
4.) Fran: 21-15-9
-Thrusters 65#
-Pull-ups

This was about my slowest Fran ever, almost doubling my time at 15:31. Again, doing the pull-ups one at a time.

Today was:

1.) Snatch:
60×2
65×2
70×2
75x2x2

2.) Clean and Jerk:
95×2
100×2
110×2
115x2x2

3.) Front squat: 115x3x5

4.) 4 RFT:
-15 calorie row (was supposed to be the Airdyne, but they were all in use)
-18 wall balls
-15 KB swings 35#
-12 Burpees

This went better than I thought it would, at 15:53. Finished up with mobility.

Another mix

Posted in back squats, grace, kettle bells, overhead squats, pull-ups, push-ups, snatches on May 22, 2017 by coughingsparks

Saturday was the Regional Event 5 to start, 21-15-9:

-MU
-One-arm KB OHS (80/55)

11-minute time cap

I did kipping pull-ups and got through 76 or something like that. It came down to the kipping pull-ups, as it usually does; it didn’t take me long to be doing them one at a time. I did the OHS at 35#, which was actually one of the heavier weights in class. I finished with a make-up from Friday from Bergeron Comptrain, back squat:

165×3
170×1
165×3
175×1
165×3
180×1

Today was:

1.) Power snatch: 75x3x3
2.) Snatch pull: 85x3x3
3.) OHS: 85x3x3
4.) Grace, 30 C&J for time at 95#. This did not go all that well, and I added a lot of time on, although TBF, I hadn’t done it in over 2 years. I got 3:43, up from 2:54. Room for improvement. I should have pulled 15 reps in a row instead of ten. Oh well.
5.) EMOM 16 minutes:

Even:
-2 MU (I went for strict pull-ups)
-4 HSPU (push-ups, of course)
-8 KB swings 32kg/24kg

Four days

Posted in back squats, burpees, cleans, double unders, front squats, helen, jerk, pull-ups, rowing, snatches, wall ball on May 16, 2017 by coughingsparks

Friday:

1.) Snatch:
55×4
60×4
65×4
70×3
75x3x2

2.) C&J:
100×3+1
110X3+1
115×3+1
125×3+1
130×3+1(x2)

3.) BS:
155×4
165×1
155×4
170×1
155×4
175×1

4.) 3 RFT:
-400m row
-21 burpees
11:08

Saturday, took class:

2 RFT:
-30 wall balls
-15 MU (pull-ups)
-30 alternating pistols (BW lunges)
-50 (25) DU

14-minute time cap; 13:10

Monday:

1.) 3 RFT:
-10 PC 95#
-10 Jerk
-10 FS
-50 DU (25)

13:15

2.) Hang snatch:
60×4
65×4
70×4
75x3x3

3.) Hang snatch pull:
80×5
85x5x4

4.) BS:
160×5
170×1
160×5
175×1
160×5
180×1

Today:

1.) Helen-on-a-boat, 3 RFT:
-500m row
-21 KB swings 35#
-12 PU
17:23, 4 1/2 minutes slower than last time, did the pull-ups one at a time, so there you go.

2.) Stamina, EMOM:
-Even: 6 BMU (3 jumping BMU)
-Odd: 15 wall balls

Monday through Friday

Posted in back squats, box jumps, burpees, competition, dead lifts, jerk, pull-ups, snatches on January 27, 2017 by coughingsparks

Monday was AMRAP 13 minutes:

6-4-2
-Full snatch
-Ring MU

The snatch weight was supposed to increase on each and was way heavier than I felt like doing, so I stuck with an empty 35# barbell and did kipping pull-ups and got three or four rounds, I don’t remember.

Tuesday I skipped completely because it was a snow day and I didn’t feel like driving and didn’t feel like taking my daughter and didn’t have anyone to watch her.

Wednesday was 13.2, 10-minute AMRAP of

-5 STO (115#/75#)
-10 DL
-15 Box jumps (24″/20″)

Did better than the actual open, where I got 6 + 12, and did 7 + 10, but I stepped this time and I’m not 100% sure I did that last time

Today was 3×10 back squat, was supposed to be at the same weight as last week, but that wasn’t happening, so instead of 155 it was 145#, followed up with 50 bar-facing-burpees for time with a 5-minute time cap. As I suspected, it turned into an AMRAP for me and I got 43.

Wednesday, Today

Posted in back squats, box jumps, cleans, competition, double unders, knees-to-elbows on January 20, 2017 by coughingsparks

Wednesday was 20 minutes to complete 3×7 back squat at 70%, which was 155#, interspersed with 12 HSPU (push-ups) and 12 pull-ups (RR). The WoD was a 5-minute AMRAP:

-10 box jump overs
-5 kipping pull-ups (RR)

I was fairly slow on this, and don’t remember what I got, maybe five rounds? I have to do box overs pretty slowly as a rule on account of my crappy knees, so it’s never quick…

Today was a repeat of 16.2, which I did as prescribed last year and scaled this year, one of those exploding AMRAPs that if you make it through the first set in under four minutes, you go onto the next, if you make it in less than eight minutes, onto the next:

-25 TTB
-50 DU
-15 Squat cleans (135/85/55)

-25 TTB
-50 DU
-13 Squat cleans (185#/115#/75#)

…11 squat cleans 95#
…9 squat cleans 115#
…7 squat cleans 135#

I did all the scaling, KTC, 1:1 single unders, and made it all the way up to 135# and got through 3 of those, which was actually much harder than the Rx would have been because I only got 77 last time and I got 4+78 this time, which turned out to be a 20-minute, increasingly heavy AMRAP.

Saturday, Monday, Tuesday

Posted in back squats, box jumps, double unders, wall ball on January 17, 2017 by coughingsparks

Saturday was:

-40-30-20-10 DU
-30-25-20-15 Wall balls
-16-12-8-4 TTB

12-minute cap

Subbed in GHD sit-ups and got 10:51

Yesterday I struck out on my own because the WoD was some sort of infinity ladder with thrusters and burpees. Did 3RM on back squat and got 185#. Did a WoD of 7-minute AMRAP:

-9 box jumps
-12 air squats
-15 GHD sit-ups

I don’t remember what I got, six maybe?

Today I was back in with everyone else and did the WoD, which was a 12-minute AMRAP:

-30 DU
-30s plank
-3 DL (265#/185#)

Got 6 + 20. The plank was supposed to be weighted, but no.

Open Gym

Posted in back squats, box jumps, double unders on January 9, 2017 by coughingsparks

Made up my own stuff today, as I can’t push or pull anything right now, 5RM back squat at 175#, which is fine. Metcon, 3 RFT:

-20 box jumps
-20 v-ups
-20 DU

Finished in 8:15, no idea if that is good or bad because I made it up.