###### Test

25 minutes to find 1 rep max Back Squat

Compare to September 22, 2016

###### Skills

EMOMx10

Odd: 6-10 Handstand Push-ups

Even: 40 Double Unders

Compare to July 6, 2016

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It's where small group personal training meets functional fitness

25 minutes to find 1 rep max Back Squat

Compare to September 22, 2016

EMOMx10

Odd: 6-10 Handstand Push-ups

Even: 40 Double Unders

Compare to July 6, 2016

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Comments

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Not motivated this morning

213# BS (not PR)

Emom

Sluggish

305# BS

PR

EMOM

Mix of strict, kipping, & deficit PUs

Strings of 5-6 DUs

Back Squat – worked up to 275#. 20# PR

EMOM – 6 strict HSPUs, unbroken, with pad for rounds 1-3. 3 kipping HSPUs round 4 and 5, no pad.

40 DUs each round.

267 BS – PR!

(LBBS-135/185/215/235/255/267)

EMOM 10 knees on the box PU’s; 10-20 DU’s/attempts each round.

Extra: 75 Sit-ups.

BS 135×5/185×3/205/225/235/245/ 250PR

EMOM HShold/then 4 rnds of 6 from box

DUs 20/15/12/14/16

Back Squat

1 Rep Max

200# PR

Yes! Welcome to the 200 club!

Back Squat

315×2

*Workload was” heavy doubles” instead of a 1RM because I am at BC

335 for a 10# pr up from September. Probably coulda got 340.

Did the EMOM. 5-6 hspu, 20-26 DU.

Squat:

405# PR

EMOM:

HSPUs (6/5/4/5/5)

DUs (40×5, all unbroken)

BS: 295 PR up 30lbs

Emom: HSPU kipping work

DU’s 2-6 at a time prob 20 a round

No BS worked on HSPU

Emom

HSPU kipping 3-4/rd

Dubs not working today. 20-30/ round.

Bs 460,470,480! 25#PR.

Metcon 6hspu every round

Strung 10 dubs on second round for the first time ever! Good day!

345# BS PR

EMOM

5-6 seated 40# dumbbell press

40 DU’s each rnd

Lunch class

315# PR

Felt like I could have done a little more but I was tingling all over for several minutes after the 315 so I opted to stop.

Did 10 GHD and 6 HSPU on EMOM. 1st HSPU in 2.5 months…collar bone shoulder joint hurts.

wow. just wow.

BS: 225/315/365/405/435pr/445PR!/455f

EMOM: 6 unbroken HSPU each minute – 40 DUs each minutex

Back squat 145 (10# pr)

4@65/4@85/2@105

115/125/135/140/145

Emom skill work ✔️

Hspu from 24″ box

DU attempts

Back squats

225,255,275,305 PR, 315 PR!!!

Metcon

Odd 5-6 HSPU

Even 30-40 DU

Skill completed at home

Dubs – all unbroken

10 hspu’s from chair each rd

BS: 155# pr

Skill: EMOMx10

Odd: 6-10 Handstand Push-ups: Kipping (4 per minute)

Even: 40 Double Unders: still perfecting… got some but lots of attempts

My main fitness goal for 2016 was to squat 375#. I started the year squatting 300#. Today I achieved my goal! Thanks for everyone’s support!

BS – 375# (20# pr)

Congrats on meeting that goal! I know it feels good!

BS – 155 PR of 5lbs then had a series of mental failures

EMOM –

Seated L Press – two rounds with a 30lb dumbbell, got 6 then 2 reps in round two. Moved to a 25lb dumbbell and got 6 each round by breaking into sets of 2.

I got 6 DUs (with a single jump in between) which is almost a PR if not a PR. Whipped myself a whole lot.

135# for 5

205# for 5

255# for 3 More left in the tank but stopped.

10 min EMOM

50 singles

10 strict push-ups

Going to hurt in the AM but feels good to get this fat moving again

BS 125/145/175pr/185 PR!

EMOM

Seated DB presses 15# 10 each round except the last I did 8

DU attempts each round got 3/7/5/6/10

BS 385# tied PR got a bad cramp in my leg didn’t have time to try 400#

EMOM

DU

3 reds of 6 HSPU The rest working on kicking up and holds

Tied previous PR @ 275#. Fatigued myself too early.

EMOM:

Subbed 95# overhead squats for the HSPU: 5/4/5/3/3

Got 40 dubs on rounds 2, 3, and 5

Post WOD:

Biked 20 calories x3

1.) Failed 405 twice

2.) Did deficit HSPUs w/ hands on 45s: 10/7/7/7/7

DUs: 40s across, 1st 2 rounds were broken

3.) Snatch work based off of 225 (all singles, make or miss and move on)

60% × 3 = 135 1/1/1

65% × 3 = 145 1/1/1

70% × 3 = 160 1/1/1

75% 3 × 3 = 170 1/F/1, 1/1/1, 1/1/FXT

4.) Snatch pulls based off of 225

90% 4 × 3 = 205

5.) ROMWOD

Worked up to 175#

Def not a PR but I guess it’s a post babe one gotta start somewhere with these again !

Metcon

Dubs did every round

HSPUs 6 unbroken every round except last one did 10 total

Lunch WOD

Back Squat only

175# 13# PR

[…] 20 minutes to establish a 1 rep max Back Squat Compare to November 28, 2016 […]