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1 mile run + Backsquats

December 3, 2016 By deacon Leave a Comment


Day 4 of 14 in full effect.

1. Conditioning

1 mile run

Result: cold and raining. Not fun. Just had to get this done for DK!

2. Squats

  • 1 @ 275
  • 10 @ 225
  • 1 @ 275
  • 20 @ 185
  • 1 @ 275
  • 30 @ 95

My legs were crushed before I ever got started today. So I backed off on the heavy and ultimately just wanted to complete the whole thing. 95 started out lite, but I was crushed by the end anyway. Super sore from all the running lately.

 

Filed Under: Photos, WOD Tagged With: 1-rep-backsquat, 10-rep-backsquat, 20-rep-backsquat, 30-rep-backsquat, back-squat

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Back Squats

November 16, 2016 By deacon Leave a Comment

  1. Strength – back squats
  • 1 @ [295]
  • 10 @ [225]
  • 1 @ [295]
  • 20 @ [185]
  • 1 @ [275]
  • 20 @ [135]

Notes: 6am. Cold. Really didn’t want to be there. Painful, just needed to get something on paper. Check.

Filed Under: WOD Tagged With: 1-rep-backsquat, 10-rep-backsquat, 20-rep-backsquat, back-squat

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3 Position Clean; Back Squat Conditioning

March 10, 2016 By deacon Leave a Comment

Repeat of this workout from Jan 7.

1. Barbell Strength & Conditioning

7 x 1: 1 rep every minute

  • high hang squat clean
  • hang squat clean
  • squat clean

Result: 155

Much better that last time. I felt strong on all 7 lifts and didn’t feel crunched for time towards the end like last time I did this. I should’ve done 165, maybe 175.

2. Back Squats

  • 1 rep: 315
  • 10 reps: 245 (PR)
  • 1 rep: 315
  • 20 reps: 190 (PR)
  • 1 rep: 295
  • 30 reps: 145

This was super tough as usual. Great mix of cardio and strength. I wasn’t expecting to do so well since my back was really tired coming into this WOD from earlier this week. Very excited to hit 10 x 245, and follow it up with 20 x 190. I was SUPER done after that and was very pleased just to hit 30 x 145 (I was tempted to do 135).

  • Results: November 15, 2015
  • Results: January 7, 2016

Filed Under: WOD Tagged With: 1-rep-backsquat, 10-rep-backsquat, 20-rep-backsquat, 30-rep-backsquat, back-squat, hang-squat-clean, rainy-day-wod, squat-clean

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3 position Clean; Back Squats 1s, 10, 20, 30

January 7, 2016 By deacon 1 Comment

1. Barbell Strength & Conditioning

7 x 1: 1 rep every minute

  • high hang squat clean
  • hang squat clean
  • squat clean

Result: 155

This was tough because it took about 20 to 30 seconds to setup and do the 3 rep set. So I was pretty gassed from the three squat cleans, and then not much time to rest. 155 was a great weight for this for me even though the first two rounds felt pretty light. Conditioning!

2. Back Squats

  • 1 rep: 315
  • 10 reps: 235 (PR)
  • 1 rep: 315
  • 20 reps: 185
  • 1 rep: 295
  • 30 reps: 145 (PR)

This was super tough. Major tunnel vision at the end of the 20s and 30s sets. Pleased with the weight selection (PR-ed over this same WOD 2 months ago).

Back was really gassed, but I felt stronger and more stable then last time by focusing on midline stability and properly setting up my spine for the lift.

Filed Under: WOD Tagged With: 1-rep-backsquat, 10-rep-backsquat, 20-rep-backsquat, 30-rep-backsquat, back-squat, hang-squat-clean, squat-clean

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Back Squat 1s, 10, 20, 30

November 15, 2015 By deacon 2 Comments

1. Strength & Conditioning: Back Squat

  • 1 rep: 315
  • 10 reps: 225
  • 1 rep: 305
  • 20 reps: 185
  • 1 rep: 275
  • 30 reps: 135

Never done a WOD like this before. It took WAY longer then I thought (took a lot of rest between sets). It was fun and a very tough one. The single reps were really tough, and the 20s and 30s sets were a completely different type and level of pain.

Pleased with my weight selection. I wouldn’t have gone ANY heaver on any of this. Back was toast on that 30 rep set.

Filed Under: WOD Tagged With: 1-rep-backsquat, 10-rep-backsquat, 20-rep-backsquat, 30-rep-backsquat, back-squat

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