Announcements - today we will meet in the 3rd floor weight room. Please try to arrive as early as possible so we can claim enough space. Priority goes to the racks for the front squats and then we will go for the benches. If we are short on space, half the group will start with the bench and the other half on the squats.
Equipment required - squat rack, bench, barbell, and towel
Warm-up and instruction - upon arrival start warming up with a light load and work towards your starting weight. Matt and I will walk around to ensure everyone is tracking on the proper form and movement standards.
WOD -
5-5-5
front squat
then
7-7-7
bench press
NOTE: There is no time component to this WOD, take your time and focus on proper form.
Cash-out - Jared only - 10 x biceps curls for load
Post loads to comments
Squats, bench and curls all in the same workout!
ReplyDeleteSquats: 135, 165, 185
Bench: 135, 155, 160
Bicep Curls: 425lb total
nice job on the curls Jared - I forgot to say that one of the points of performance is to stare in the mirror to ensure proper bulge!
ReplyDeleteFront Squats: 155-165-155
Bench press: 185-205-215(6)
Kept the weight really light today, just trying to recover a little from yesterday.
ReplyDeleteSquats: 95 lbs across the sets
Bench: 95,95, 115
squats: 135, 155, 165. love doing squats!
ReplyDeletebench press: 115, 135 for last two sets!
Aloha,
ReplyDeleteSquats: 155-185-205 and 225x1
Bench: 185-195-205(5,2 with help)
Not a good day.
ReplyDeleteSquat: 185-205-225(f)
Bench: 175-185-195(f)
I did some curls, too...just for old time's sake...