March 25th, 2014 
Back Squats 3 x 10 (P)
60-70-80kg(PR)
PR: 10 rep BS @80kg
Back Squats 5 x 5 [C]
@80kg
Lower back funny’ish
Break, then
4 Rounds
15 Push Ups
15 Power Clean @ 40kg
15 Burpees
Time to practice power cleans. Not doing enough cleans.
21:08
Archive for the ‘Back Squats’ Category
250314
170314
Back Squats 5 x 5 (P)
70-80-85-87(3)-87(2)
Lower back still sore from CF Open deadlifts.
Back Squats 5 x 5 [C]
@70kg
Break, then
5 Rounds
15 Russian Swings
10 Burpees
15 Vertical Jumps
12:31
070314
CrossFit Open 14.2
http://games.crossfit.com/workouts/the-open/2014#tabs-2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Result: 21 reps
Struggle with overhead squats. Not used to movement.
First fail because didn’t keep core right.
6-2-1. 10 pull ups unbroken. 1.
Back Squats 7 x 5 (P)
50-60-70-75-80-85-90
Relatively easy & smooth. Next attempt can do 95kg.
Should have PR today.
Break, then
7 Rounds
7 Burpee Pull Ups
7 Heavy Russian Swings
7 Vertical Jumps
7 Diamond Push Ups
18:11
030314
Vanguard Nasi Lemak Special
Back Squats 5 x 5 (P)
70-75-80-85-90kg(PR)
5 Rep PR. Previous 5 rep 85kg.
Then:
4 Rounds of:
500m Row
15 Pull Ups
15 Box Jumps @ 24″
20 KB Swings @ 24kg
26:42
Then:
100 burpees
8:49
240214
Back Squats 5 x 10 [C] / Light Load
@60kg
Back Squats 3 x 5 [C]
@85kg
PR 3×5 @ 85kg, previous 82
Break, then
12 mins running clock
Odd min – 12 Russian Swings @ 32kg
Even min – 12 Burpees
Just made it.
170214
Back Squat 5 x 3 (P)
70-75-80-85-90-95 kg(PR)
5 mins EMOM
5 x Back Squats
@70kg
WOD 1
15 Minute AMRAP
3 Cleans @ 45kg
6 Russian Swings @ 32kg
9 Push Ups
8R+9
15 Minute Break, then
WOD 2
10 Minute AMRAP
200m Row
10 Box Jumps 23″
4R + 200m
15 Minute Break, then
WOD 3
For Time:
50 Renegade Rows
50 Step Lunges
DB @ 35lbs
20:41
140214
http://vanguardsnc.com/140214
Back Squats 7 x 3 (P)
70-75-80-82-85-87-92(2) PR
Back Squats 3 x 5 [C]
@70 kg (EMOM)
Break, then
5 Rounds
5 Man Makers @ DB 35 lbs
10 Burpee Pull Ups
15 Push Ups
37:35
050214
Back Squats 5 x 5 (P)
50-60-70-80-85(4), left hip pain
Back Squats 6 x 6 [C]
@50kg, light, next time 70kg
Break, then
50 Burpee Pull Ups (Strict) – 9:16
75 Push Ups – 6:33
100 Steps OH Lunges @ 20kg – 10:26
Total: 26:18
270114
Sore throat is back 🙁
Back Squats 5 x 3 (P)
70-75-80-85-90(2)
Back Squats 3 x 5 (C)
@80kg
Break, then;
5 Rounds
5 Man Makers, DB @ 35lbs
10 Hanging Leg Raises (Controlled)
20 Vertical Jumps
22:29
130114
Back Squats
5×5 @ 80kg
Body feeling weak today. Slight fever from sore throat. Not doing metcon aspect, will be counter productive.