Thursday, 9/25/2014

Mobility:
Squat

Strength:
1 Rep Max Back Squat
20 minute time cap
* If you’ve been doing the Competitor training, and you did 1 rep max back squat within the last 2 weeks, do not do it today. During this time, choose one of the Competitor WODs to do (like Smolov, Jr. squats)

WOD:
Then AMRepsAP in 5 minutes:
1 minute of box jumps
1 minute of Medicine Ball Cleans (20#/14#)
1 minute of Hip Extensions
1 minute of Hand Release Push-ups
1 minute Kettlebell Snatch (55#/35#)

Core/Accessory:
Accumulate 5 minutes of plank

Post your results to the comment section.

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  One thought on “Thursday, 9/25/2014

  1. September 25, 2014 at 7:25 am

    Bench Press:
    (Light weight day)
    Warm up an then;
    130#x 2x 8 with 10 GHD sit-ups between each set for a total of 80 GHD sit-ups

    Snatch Compex:
    Snatch – Hang Snatch – Overhead Squat
    95#/115#/135#

    Planks done

    Like

    • September 25, 2014 at 1:52 pm

      Did you squat? I know you did 1rm a couple weeks Ago if I remember correctly.

      Like

      • September 25, 2014 at 2:46 pm

        Negative. It’s a no squat day today. Still enveloped in my Smolov Sr. cycle. Next max will close out the program in several more weeks.

        Like

      • September 25, 2014 at 2:48 pm

        Oh, but my standing 1RM back squat, as you may notice, is on top of the leader board at the box. It’s 365. So, come at me bro! Get some! Lol

        Like

    • September 25, 2014 at 5:38 pm

      I don’t know if I’m feeling 365 today bro.

      Like

  2. September 25, 2014 at 10:05 am

    93 reps
    26# KB – keeping me from Rxing

    165# back squat.

    Like

    • September 25, 2014 at 10:47 am

      Well, let’s give that 35#er a shot next time, eh?!

      Like

  3. September 25, 2014 at 11:49 am

    Well the good news is I got 5 double-unders in a row today (with a single in between each) YES!

    Disappointed in my back squat though; I’m still at 133# for my 1 Rep Max because I’m still in my Globo Gym habit of squatting to parallel. Failed at 143 after squatting below parallel and couldn’t get back up. Oh well.

    WOD:
    97 (+/- 2 as may have miscounted on the KB snatches…)
    Scaled-16″ box jumps and 18# KB snatches

    Core:
    1:20 at first and then like 20-30 seconds each hold. Ouch.

    Like

    • September 25, 2014 at 12:46 pm

      133 is great! You will be up there in no time.

      Like

  4. StaceyD
    September 25, 2014 at 12:13 pm

    Back Squat: 103# (PR)

    WOD: 99, I think
    Scaled push ups from knees and 18# kb
    Ate it during the box jumps, but kept going. Ouch.

    Core complete.

    Like

  5. Catie
    September 25, 2014 at 1:32 pm

    Back Squat: 165#
    WOD: 90-ish. I lost count at least twice. 18# KB

    Like

    • September 25, 2014 at 2:42 pm

      Catie, you are one super strong momma!!! And tough as nails! That little morning chip on your shoulder makes barbells weep with fear when they see you!

      Like

  6. September 25, 2014 at 7:28 pm

    Back squat: 123#

    WOD: 99
    scaled kb 26#

    Like

  7. September 25, 2014 at 8:11 pm

    355 back squat. 35# pr
    Tried 365 and got stuck in the hole, had to bail

    WOD 125 rxd

    Like

    • September 25, 2014 at 8:12 pm

      Thanks to big Jason for sticking around and shooting a little bit a video for me!!

      Like

    • September 25, 2014 at 8:24 pm

      BEAST!!!!

      Like

  8. jasonyovich
    September 25, 2014 at 10:19 pm

    335# back squat

    100 reps rxd

    Like

  9. Kira
    September 26, 2014 at 6:13 am

    On Friday:

    89 reps
    all rx except KB…did 35# KB swings instead of snatches

    Like

  10. Leslie
    September 26, 2014 at 6:14 am

    108 reps
    RX except KB (did 26# KB swings)

    Like

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