Announcements - Reminder - Murph this upcoming Friday and WOD for Warriors on the 10th! Please RSVP for WOD for Warriors on the Facebook page so we know how many to expect. Chow will be provided!
This morning we will meet in the 3rd floor weight room. Please arrive as early as possible so we can claim enough space.
Equipment required - squat rack and barbell
Warm-up and instruction - start with a light load and work up to your starting weight; Matt and I will walk around and ensure everyone is tracking on the points of performance and proper form.
WOD -
Grab a partner or two and get after it! No time component, so focus on form and rest as needed as between sets.
5-4-3-2-1 reps of the following:
Front squat
Back squat
NOTE: Alternate between front and back squats and rest as needed. This means you will do 5 front squats, let your partner(s) do front squats, then do 5 back squats, then do 4 reps of each, etc. until complete.
Compare to: 10 SEPT 2012
Sat out on this because I ran to Buckner yesterday and my knee is giving me problems now, and I have the Bear Mtn. 1/2 Marathon next Sunday... didn't want to cause any more problems for me knee.
ReplyDeleteSmall, but mighty crew this morning! It is so nice to not have to battle Sandhurst for equipment!!
ReplyDeleteSquats continue to be a huge goat for me!!
FS: 135-145-155-165-185
BS: 205 (3/2), 195, 205, 215, 225
I started off a bit heavy for the back squats...ooops.
I did slightly better than last time, but still need to work on improving my leg strength!
Squats are definitely a problem spot for me. I need to work on them more.
ReplyDeleteFS and BS: 95,115,135,145,155.
going to have to start setting multiple alarms. ugh
ReplyDeleteHad to do it during 1st hour today. Lost my cell phone so no alarm clock.
ReplyDeleteFront squat
135,155,175,185,205
Back Squat
135,185,225,275,315
Just hit the squat rack.
ReplyDeleteWorked up to 275 x 1
+25# from my last max.
Very happy considering i couldn't sleep last night and had to leave I Hour to go throw up today
Not quite as good as last time...
ReplyDeleteFS: 135, 155, 185, 205, 225
BS: 185, 205, 225, 245, 275