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Tuesday, August 23, 2011

Heavy Back Squats

Today I have the day off of work and was excited to get some good work in early and see if I could PR on some short WODs. I started with:

Clean & Jerk
225# x 1
235# x 1
245# x 1
255# x 1
265# x 1
275# x 1
285# x 1 (Failed)

I thought I should be able to do 285 easily but I failed it twice. I did not commit and in this instance it equalled failing. I am hoping to get above 300# soon. Next:

10 Rds
10 pull up
10 box jumps 24'

My time
4:52 (PR)

A short rest and then:

Wall balls
Hang power clean 95#

My time
3:37 (PR)

I was happy about both these WODs.....they were PR's for one....and they were not that rough, yet in the past they have been.

Then I decided to do a ladder with Back Squats:

Back squat ladder

135# x 20
185# x 15
225# x 12
255# x 10
275# x 8
295# x 7
315# x 6
325# x 5
335# x 4
345# x 3
355# x 2

I did not go to 365# x 1 because I did not have anyone there to spot me and felt like being smart. My lege were getting shaky and I was not positive I would hit the squat. I will throw these ladders in every once in while now. I liked it a lot. I will try to increase each rep scheme x 5-10lbs next time.

I then waited awhile for my wife to come to the box and did a WOD with her.

3 Rds
36 pull ups
36 dips
75 air Squats

My time

This was a main site WOD from the other day.....I scaled it so I could work on pull ups and dips and could do it next to my wife. This was a frustrating one for her, but she did great and finished it up strong.....she is now better for it.

Today felt good and I hope to get another good day in on Thursday when I am off work again.


  1. I did the wall ball powerclean wod after I finished working out yesterday and it was tough. Looking at it I was like nice and simple. (4:50)

  2. Love the posts bro! Def keep em coming! Gives me something to strive for!