Tag: Back Squat

Landmines

Yesterday I got out on the course for the first time and walked 9 holes. Did a 47 minute ROMWOD during a work townhall and a short shoulder one at night. Coached the 9am so went in early to do my warm-up and strength work.

Warm-up

  • 2 Sets
    • StrongFit Tricep Openers (10#)
    • 20 Russian KBS (44#)
    • 8/8 Landmine Rows (45#)
    • 10/10 Donkey Kicks
  • Back Squat
    • 9×45#
    • 9×135#

Strength

E3M – 5 Sets

  • 9 Back Squats (185#)
  • 8/8 Landmine Rows (10# on 45# bar)

I worked up a hell of a sweat with this. I few years ago I didn’t see the value in a landmine attachment, but am now finding some neat uses. You can prop the bar into a corner (I had a box up against the wall) and it works just as well, for free. I really liked the different line of action you get compared to a Kroc row. Supposed to give some more oblique work too.

Conditioning

15:00 AMRAP

  • 40 DU
  • 20 Wall Balls (20#, 10′)
  • 10 Deadlifts (225#)
  • 5 Burpees

Was a good one. My goal was to go unbroken on the wall balls and deadlifts and was able to. I did the first 2 sets of dubs unbroken, then missed once in each of the other rounds. Finished 5 full rounds plus the double unders and 5 wall balls. Finished up with Crossover Symmetry Iron Scap. Should be able to get in a ROMWOD tonight.

Gettin’ Flexy

My hamstrings are a little more sore today. Shortly after waking up I did the 2nd video in the ROMWOD welcome path, which focused on hamstrings, hips, and low back. I’m so inflexible! Feels better than other yoga stuff I’ve done and you can definitely feel things opening up as you hold the poses for several minutes. Went to the 5:30pm class.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • 10 Toe Touches
    • 20 Hollow Rocks
    • 30s Bottom Squat Hold
  • 200m Run
  • Back Squat
    • 8×45#
    • 8×135#

Strength

E3M – 5 Sets

  • 8 Back Squats (185#)
  • 8/8 Kroc Rows (53#)

I used a controlled descent on the squats and put some focus into driving my knees out. Really tried to pull the rows with my lats and started each one from a dead stop at the ground. Worked up a nice sweat.

Conditioning

8:00 AMRAP

  • 10 Push Press (75#)
  • 30 DU
  • 10 Hang Snatch (75#)
  • 30 DU

Bryan based this off a recent Outlaw workout he did. I really liked it. Missed 1 double under in the middle somewhere and then missed right at the end with 2 seconds left as I was trying to speed them up to finish the set of 30 I was on. Ended up with 4 rounds plus the push press and 24 dubs. Snatches started to burn at the end of rounds 3 and 4.

Midline

  • 4:00 Plank (hands)

While the class did them in a tabata I just kept going. The last 2 was a mental struggle after the shoulder focused metcon and I was really shaking. Finished up with Crossover Symmetry Recovery.

Did another ROMWOD while watching TV later.

Take Me Back

Back in Michigan. Weather here is cold and shitty! Out in the garage around 1:30.

Warm-up

  • 5:00 Air Dyne (1.45 miles)
  • Crossover Symmetry Activation
  • 2 Sets
    • StrongFit Tricep Openers (8# DBs)
    • 15 GHD Heel Drives

Weightlifting

  • Squat Snatch
    • 5×45#
    • 5×95
    • 3×115
    • 3×135
  • 15:00 EMOM
    • 1 Squat Snatch (155#) + 1 OHS

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Missed first attempt 4 (?) times but grabbed the bar right away and made every 2nd attempt. I think all of them were that slow motion loss where it was just a touch forward and I couldn’t quite pull it back in. I actually planned to use 165# but was feeling slow so I scaled it back and still wasn’t very good. I really worked up a sweat though.

I did something a little different today. Since there is a slight slope in the garage, I turned and faced the opposite direction every set. I have always faced out to the middle of the garage with the snatch and C&J. Don’t want to create any imbalances.

Strength

E3M – 5 Sets

  • 10 Back Squat (185#)
  • 10/10 Curls (alternating, 15# DBs)

Finished up with Crossover Symmetry Recovery, which I haven’t done in a long time. I tend to use the Iron Scap or Plyo protocols after workouts most of the time. I did the first 2 sets facing towards the rack like I normally do with squats and the last 3 squats facing out to the middle of the garage.

More Tris

My triceps continued getting more sore and seemed to peak last night when I could barely straighten my arms. They feel a little better today. Out in the garage after lunch settled.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets of Tricep Openers (8# DBs)

Strength – Back Squat

E2M

  • 6×45#
  • 6×135
  • 6×205
  • 4x6x255

Conditioning – Air Dyne

3 Rounds

  • 3:00 Easy
  • 1:00 Rest
  • 1:30 Moderate
  • 1:00 Rest
  • 45s Fast
  • 1:00 Rest
  • 15s Sprint
  • 1:00 Rest

This was an Aerobic Capacity workout. Probably didn’t go hard enough on some of the paces. Totaled 5.65 miles.

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Finished up with Crossover Symmetry Plyo.

16.4 Still Has Me

Still sore from 16.4. Upper back is still pretty sore from the ring rows too. Those muscles have really been missing out on work so I’m glad I can get some pulling movements in again. Out in the garage at noon.

Warm-up

  • Bottom Squat Hold
  • Crossover Symmetry Activation

Strength – Back Squat

EMOM 11:00

  • 6×45#
  • 6×135
  • 3×165
  • 3×195
  • 3×225
  • 6x3x255

I really like this EMOM work to build up and then through the work sets, which don’t have to be near max to be effective. I used Prelepin’s Chart to pick the working load, sets, and reps. 255 pounds is slightly higher than 55-65% (if I use an estimated max of 380), so I stayed on the low end of the rep range. Quick work to train smarter.

Active Recovery

  • 20:00 Air Dyne (AD2)

I stepped up my RPMs, keeping it at 65-67 for a total of 6.6 miles. Wore the Garmin watch and it did a better job tracking my heart rate than it has before. Was on the upper end of zone 1 and into zone 2 for the majority of the workout. I still felt fine and would have been able to hold a conversation.

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Finished with Crossover Symmetry Iron Scap.

Get In, Get Out

My obliques are a bit sore. Wonder if it’s from hitting golf balls for an hour on Saturday. With Monday being my recovery day during the Open I’ve been missing out on squats. Feeling pretty good today so wanted to work some in.

Warm-up

  • 1,000m Ski Erg
  • Bottom Squat Hold

Strength – Back Squats

EMOM

  • 3×95#
  • 3×115
  • 3×135
  • 3×155
  • 3×175
  • 3×195
  • 3×215
  • 3×235
  • 3×255
  • 3×275
  • 3×295

Didn’t want to spend a ton of time so I utilized the clock. Not much time to stand around after adding the 20# each set or exchanging plates for wheels. Wanted to get to 275 and see how it felt since I wasn’t using a belt or lifters. Felt good so did one more set. Done in 11 minutes.

Conditioning – Recovery

  • 20:00 Air Dyne (AD2)

Went 6.24 miles.

Empty Sally

Woke up in the middle of the night and couldn’t close my hands! They were fine this morning though. Feel pretty good after 16.3. My low back was lit up last night but seems ok today.

Warm-up

  • Crossover Symmetry Activation
  • Bar Hang
  • Bottom Squat Hold
  • PVC Pass-thrus
  • Air Squats
  • 500m Row
  • 45# Bar warm-up

Weightlifting

Clean & Jerk

  • 3×95#
  • 3×135
  • 2×165
  • 2×195
  • 2×215
  • 2×235

No belt or lifting shoes. Pretty easy double.

Conditioning

“Bring Sally Up”

  • 45# Back Squats

Easy, but how did I almost finish with 135#?

21-15-9

  • Wall Balls (30#, 10′)
  • Russian Kettlebell Swings (70#)
  • Burpees

Kept every movement unbroken, but paced myself through the 21 burpees knowing there was a lot of work left. Finished in 6:47.

Rotation of Five

Pretty sore around my scaps and tight in the back of my legs. Garage time at noon. Warmed up with Crossover Symmetry Activation.

30:00 EMOM (alt)

  • 8 Back Squats (135#)
  • 30s Hollow Hold
  • 10 cal Ski Erg
  • 10 Box Jumps (24″)
  • 20 DB Curls (15#)

Worked up a little sweat and got the heart rate up with the ski erg and box jumps being back-to-back. Did Crossover Symmetry Plyo and was in and out in less than an hour.

Moving Day

Big class today!

2016-01-13-class

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 30 Jumping Jacks
  • Back Squats
    • 6×45#
    • 6×135#
    • 3×225#

Strength

12:00 EMOM (alt)

  • 3 Back Squats (255#)
  • 6 Strict HSPU

Didn’t think I’d be able to get ever set of the handstand push-ups but did without trouble.

Conditioning

24:00 AMRAP (w/ partner)

  • 100 OH Lunges (45#)
  • 100 Plate Snatches (45#)
  • 100 MB Sit-ups (30#, passing between)

We cruised along. Got through 2 rounds, the lunges, and 12 of the snatches. 712 reps!

Time to go help Bryan move.

Heavy Touch-n-Gos

Lower body is sore from yesterday. Went to the 4:30 class and got there early to do some extra warming up.

Warm-up

  • Crossover Symmetry Activation
  • 3×8 Reverse Hyper (210#)
  • 2:00 Double Unders (172 reps)
  • 1:00 Bottom Squat Hold
  • 50 Jumping Jacks
  • 10 Air Squats

Strength – Back Squat

  • 8×45#
  • 6×135
  • 4×185
  • 4×235
  • 10:00 EMOM
    • 5x2x255
    • 3x2x275
    • 2x2x295

Originally planned to stay at 255 pounds and ease my back into lifting again. Felt good so pushed on. Maybe too much though. Wasn’t wearing lifters or a belt. We’ll see how I feel in the morning.

Conditioning

20:00 EMOM (alt)

  • 4 Power Snatch (155#)
  • 12 Weighted Step-ups (20″, 35# KBs)

Rough! Managed to finish all of the snatches touch-n-go with no misses. I have never done anything close to that many heavy unbroken sets. My hands got real sweaty from having the arms hanging with the step-ups and everything dripping down on to them. I was doing 6 step-ups in a row before switching legs so it would be faster. Still was taking over 30 seconds to do them though.

Midline

  • 100 Sit-ups

Didn’t even look to see what time I started on the clock. Wasn’t going to be close to a PR anyway. Still did them unbroken though.

Rest day tomorrow!