A. Back squat – 1×5 @ 70%, 1×5 @ 75%, 2×3 @ 80%, 1×3 @ 85%.
B. 3 rounds, not for time:
5 single-leg deadlifts (two hand) – try going heavier than last week, or squeeze out a few more reps at the same weight.
Max effort HS hold.
C. 3 rounds, not for time:
25 GHD hip extensions
20 GHD situps.
I posted this link a while back on our Facebook page, but thought I’d post it here as well. It’s basically a review of scientific literature on deep squats, and how they are indeed NOT bad for your knees, provided they are done properly.
Skipping ropes are in! Come and get them if you ordered one.
A. Done, still using 215 as my 1RM. Hoping to improve on that next time we test. Felt solid but the last rep was tough.
B. Used a 95# barbell, which made things kind of interesting. 3 rounds, 7 per side. Max handstand holds done.
C. Done. 1st set of sit-ups was unbroken, which is a PR for me :).
A) Worked up to 98# today – generally felt good throughout movement, really focused on driving knees out. No comments from Colin on these, so I guess there wasn’t anything glaringly bad with my movement.
B) Increased weight to 35# KB’s. Definitely challenging, but better when I kept my core tight.
C) Did these as Rx’d. Felt like I had better movement on the GHD situps today.
Oops, forgot to log ME handstands – 33 sec, 52 sec, 51 sec.
A. I did what I could which was 65# given that I had no rack and had to clean and press it overhead
B. Did ME “handstand” which was a wall walk up. But today I was closer to the wall than I’ve ever been
C. Did incline sit-ups instead
Nope, your squats looked solid, Shelley! Actually, there were a lot of good looking squats today.
A. Worked up to 245 for my last set, which actually felt better than some of the earlier ones.
B. Used 145# on a barbell for the single leg DLs, which was pretty challenging, especially on my left side. Handstand holds were not great (35-45 sec), but I’m in closer to the wall than I have been in the past. Lats are still pretty tight from Monday’s pullups.
A) 155#, 165#, 175#, 185#
B ) 45# for first set, then 55# KBs for second and third sets. It feels like quite the jump going up 10#. I struggle with stability on my R side and strength on my L
1 min hand stand holdx2 then 54sec on my last.
C) 10# plate for the GHD hip extensions, tried with the 6# med ball for the GHD sit-ups. Didn’t use it for all of the reps but it was interesting to play with.
Trying to remember what I did today
Back squats, 65#, 70#, 75#, 80#, not sure how my squats were but knees felt good, so happy about that.
Single leg Deadlifts, went up to 35#, was really hard balancing.
Handstands, was closer to the wall than ever before, but still not to close, 50sec, 53sec, Kimberly tricked me on the last and I made it to a minute 🙂
GHD hip extensions kness were hurting pretty badly on the first set, only did 15. The next 2 sets I changed the length and it went better did all 20. GHD situps 3 sets of 15. My buttocks :), abs and arms are killing me already.
A) We are guessing that my 1RM is 130#, so I lifted 91-110# today. So much to work on…sigh.
B) 26# single leg deadlifts. I think I will try more next time. First time doing max effort HS – 38 seconds was my best.
C) GHD hip extensions and sit-ups, those went well.