Max Week Day 4: Back Squat

Friday Jan 18 2019


Today we max out our Back Squats. 
Make sure you’re comfortable bailing the weight off of your back when you get to the weight you just can’t do. 
We are going to discourage spotting because there’s too many things that could go wrong with miscommunication during the spot. 
Keep your cores tight and squeeze your glutes like your life depends on it!
1.) 20 Min to Establish 1RM Back Squat
2.) Death By:
Hang Power Clean 135/95lb
Shoulder to Overhead 135/95lb
-When you die, do burpees over bar equal to your last successful round, each minute until everyone dies
*3.) 3x10 Good Morning 75/55lb SLOWLY
*4.) 4 Rounds
10m Broad Jumps
30 Sec Pidgeon Stretch each side
*5.) 10-9-8-7-6-5-4-3-2-1
DB Bent Over Rows 20/15lb
DB Shrugs 60/40lb
Login to comment
Whiteboard
150# BS PR
8 completed rds 65#, burpees till rd 13- Go Toni 👊
10 rounds
Bs 272, 3 lbs below former PR. Super happy with that!
No PR -^165# failed current PR of 175#. Probably shouldn’t have rounded down in all our percentage work 😬
95# Death. 285# BS (PR) w/ wonky knee
Into round 11 rx
257# backsquat PR (only 2# but I’ll take it!)
175# Back Squat
385 no PR failed round 10
365(25#pr); round 10+9OH
10AMRAP with Ethan 10pullups 20pushups 30air squats 49DU *4 Rounds
170lb PR
65#. 7/11 S2O
Just got through 7 Rx
BS was BS. Did DL @ 367#
135# back squat
8 rounds @ 55#
7 rounds at 95
Failed at round 10 with 115
345# BSq
450lb Back Squat PR! +25lb
190# BS (20# PR 👊🏼)
11/12 S2O (@65#)
10 Rds 65# (at home)
Garrett did DBs so we died at the same time. Then death by V-ups, inc by 2s...10 Rds.
220# BS - 5# PR! 💪🏼 Failed at 227
10s for the WOD
Died round 8
360# no PR
No PR but hit 405#
6 out of 13 Shoulder to Overheads
HBBS: 135, 185, 225, 275, 315, 335, 355, failed twice @ 365# (Current PR remains @ 380#) / EC: 3x10 lateral shoulder raises @ 15, 20, & 25# / 3x10 arm curls @ 25, 30, 35# / 1x25 overhead tricep extension with 55# dumbbell.
8 rounds #65
3 bs every 2 min #115
BS 190 (15# PR)/ 6 of 8 S2OH @ 85#
9 rounds completed @ 105
No bueno bs. SOON. 5 rounds: 10 deficit HSPU (45# plates), 10 pull-ups, 10 wallballs (25#) bye shoulders! 17:17🐢
7 rounds @ 115#
265# BS PR
🏞️Ellijay, GA🏞️
4× 4T(w/o blowing out my knees or busting my 🍑)⬆️⬇️ Dad's 1/2 mi driveway: 40:00, 56 flights of stairs
265 (10# PR)
BS up to 235# (missed 250#)
4/11 S2O
No PR today, but only a couple weeks ago I hit a 20# PR of 295#.
10 rds + 9/11 PP @ 115#
11 rds @ 35#
155# BS