Back squats; 15-min AMRAP

Back squats
115# x 10
125# x 5
105# x 15
125# x 5
95# x 20
135# x 5

Could have gone heavier overall on the sets of 5, but I was sore and wanted to save something for the met con!

15-minute AMRAP:
3 power cleans + 1 thruster (95#; 120# was rx'd)
5 kettlebell swings (16 kg rx'd)
7 chest-to-bar pull-ups

8 rounds even
(I got mixed up and did hang squat cleans instead of power cleans. I didn't sleep well last night... foggy-headed, but working out felt good!)

Back squats, med ball cleans, hollow rocks

Strength: Back squat 5x3 @ 135#
My lower back was not feeling good, so I took it easy. :-(

Met con: 10 rounds
7 medicine ball cleans (16#)
7 hollow rocks

6:41

Run, squat, run

Ran to the gym (1.7 miles, according to Google Maps) in just under 13 minutes

Back squat: 1-10-1-20-1-30
175-135-175-115-175-95
(I followed the suggested percentage scheme: 85%, 65%, 85%, 55%, 85%, 45%, based off an estimated 210# 1RM.)

Ran home again, in just over 13 minutes, not counting the 2-minute pause at a traffic light.

Back squats, Jerry

Back squats - wanted to do 200# across all 5 sets, but couldn't manage it. Lost focus? Psyched myself out? Just too heavy? Tired legs?

200# x 2, 2, 1+f
185# x 2, 2


Jerry (1 mile run, 2k row, 1 mile run): 25:07

Back squat; Tabata met con

Back squat, 5 x 2: 195# across all 5 sets!

Met con:
Tabata row (for calories): 6, 6, 5, ..., 5, 6
1 min rest
Tabata shuttle run (5-10-15 = 60m total) - completed 1 per 0:20
* ~1 min extra rest sprinkled within the tabata due to timer issues!
1 min rest
Tabata kettlebell swings (20 kg): 9, 9, 8, ..., 8, 9

Back squat; snatch/burpee/pull-up

Back squat: 5 x 2 (5 doubles) at 180#

Met con: 2 - 4 - 6 - 8 - 10
Hang power snatch (65#)
Burpee
Pull-up

Rx'd was 75# and chest-to-bar pull-ups. I did a few strict pull-ups but mostly kipping chin-to-bar.

Back squat 85% 5 x 2

Back squat, 85% of 205# = 175#
5 sets of 2

My calf felt fine!

1RM Back squat; Power cleans, pull-ups

Back squat: 95, 115, 135, 155, 185, 195, 205, 215f

On the minute for 12 minutes:
1 power clean (120#)
3 chest to bar pull-ups (military grip)
--- for the last 5 rounds, I did a single strict pull-up ---

Back squat, snatches, pull-ups

20RM back squat - 135# - felt hard but not quite hard enough

On the minute for 10 minutes:
1 strict pull-up
2 power snatches (75#)
- went up to 80# for the 9th round, 85# for the last round

Back squats, 10 min AMRAP

Back squats: 165# x 3, 175# x 3, 3, 3

10 min AMRAP
10 hang power snatches (65#) *
12 OH plate lunges (25#)

6 rounds + 4 reps

* Snatches for the first 3 rounds, then hang squat cleans for the rest, because my left wrist was hurting

Back squat; prowler, clean, muscle-up wannabes

Back squat (singles)
175# x 5, 180 x 2, 185 x 2, 190 x 1

Met con: 12 minute AMRAP
50m prowler push (45# plate on the sled)
5 hang power cleans (100#)
1 strict pull-up + 1 ring dip (instead of 3 muscle-ups)

Back squat, Helen

Back squat: 175# x 3, 3, 3
(Uf da - before Christmas, I did 7 triples at this weight!)

Heavy-ish Helen
3 rounds:
400m run
21 KB swings (20 kg)
12 pull-ups

Time: 12:48

This is my 1100th post!

Back squat: 7 triples, all at 175#

Met con: 5 rounds:
12 lunges (75# barbell across shoulders)
30 double-unders
8:08

Double unders felt pretty good!
Rx'd was 75# overhead... maybe next time.

CFT

Back squat: 185, 205f, 205
Press: 75, 95f, 85, 90
Deadlift: 205, 225, 245

Total: 540

(In January, while pregnant, I lifted 235 - 100 - 245.)

Back squat, running, c&j

Part 1: Back squat 5 x 3.
175 - 175 - 175 - 175 - 175#

Part 2: 4 x 400m run, 2 min rests
1:30 - 1:30 - 1:27 - 1:28
(I ran from just outside the back door to just outside the front door.)

Part 3: 3 x 10 clean & jerks (95#), 2 min rests
1:34 - 1:27 - 1:20
(I hope I counted correctly!!)

I really liked this WOD. I rested maybe 10 minutes between each part?

Back squats & a mini Cindy

Back squat: 5x5 at 165#

Went easy on my calf and did 5 rounds of Cindy (6:30) rather than Annie. One round in, I realized I could have done Air Squat Annie. Oh well.

Back squat & met con

Back squats: 7 sets of 3
115, 125, 135, 145, 155, 165, 175

(I did this rep scheme back in December, and went from 165 up to 195!)

Met con: 3 rounds
5 thrusters (85#)
10 deadlifts (155#)
15 burpees

9:33

The weights were rx'd, but the rounds were not. Should have been 4.

5RM backsquat; running Grace

Back squat: 165# x 5
That felt pretty close to my max for the day.

Met con:
10 clean & jerks (85#)
400m run
10 c&j
200m run
10 c&j
100m run

time: 7:47

I liked this! Running didn't feel like a slog. Weight was heavy, but light enough that I could keep moving.

Back squat & met con

Worked up to a 185# back squat. Failed on 195#. Boo.

11 min AMRAP:
3 power cleans (75#)
1 thruster (75#)
5 KB swings (20kg)
7 pull-ups

5 rounds + 3+1+5
(or was it 4 rounds? tough to keep track...)

Should have gone heavier on the cleans

Deadlifts & back squats @CFD

Deadlifts: 3 x 5
255 - 255 - 255
Heavy, but not bad! (5RM PR?)

Back squats: 3 x 5
185 - 185 - 185
Was not feeling quite so confident on these, so stayed under 200 pounds.