Friday, May 3

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Depending on your weaknesses and focus schedule, choose Back Squat, Front Squat, or join some of us in the Box Squat today.

1. Mobilize with wall stretches, box hip stretch, and sit at bottom of squat for 3 min. while pressing elbows into knees.

2. Warm up with increasing height box jumps to max height in 8 min.  Handstand walking for 2 minutes.

3. Find 1RM

4. Back off set of 3×3, maintain same weight at 80% of today's 1RM.

Comments

  1. Back Squat
    220# x 1
    155# x 3
    155# x 3
    155# x 3

  2. Lindsay says:

    low bar back squat
    190×1
    150 3×3
    tired legs

  3. Rachel L says:

    Front Squats:
    155 x 1
    115 x 3×3
    The filthy fifty hurts post 1 day

  4. Rachel L says:

    And I did 95# 1RM for bench press

  5. Box Squats
    130×1
    105×2
    90×5
    90×5

  6. Back Squat
    355 lbs heavy rep
    2×3 – 280
    2×5 – 250

  7. Zach W says:

    Front Squats:
    320 x 1 PR!
    245 3×3
    The Filthy 50 killed me

  8. Chelsey says:

    Chelsey’s Box Squats
    225 x 1
    170 x 5
    170 x 5

  9. Box Squat
    1RM 185#
    3×3 150#
    Front Squat
    1RM 150#
    Bench Press
    1RM 135#
    Got a little more sleep last night, ate a little more clean, and had great workout partners today. Decent day at the races. Things are looking up.

  10. Box Squat
    1 RM: 125#
    Set up: 12 inch box with 45# and 10# plate. Really felt my glutes and hams working on these squats. As I so eloquently put it, “That’s some good shit!”
    Main WOD
    Front Squat
    Light, small sets at 95#
    Bench Press
    110# New PR 🙂
    Sleep: 7 hours (12:30 am to 7:30 am)
    Nutrition: Paleo

  11. Amanda says:

    High Bar-220#
    155×3, 155×3
    135×5, 135×5

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