I apologize for the late post. It’s been an interesting evening.
We are moving into a bit higher volume squat wave, with the intention of building a good strength base. Let me know any feedback you have along the way.
A. Back squat – 1×10@60%, 1×8@70%, 1×6@75%, 1×4@80%. Percentages are based off your most recent 1 rep max.
B. Not for time:
3×10 Good mornings
3×10 Pendlay rows
3×8 DB bench press with slow negative
C. Tabata boat rockers
Was a hot one today – but a gooder!!!
A. I did dead lift work, and worked the %’s off of a 165#.
B. Good mornings and Pendlay rows with 60# BB, and 25# DBs for the bench press. Those DBs felt REALLY heavy today!!
Good work everyone!!
A. Using my new 230 squat 1RM, I completed this, but just barely. I found it really tough with the higher volume but that may be more about my tough day pre-CrossFit than the squats per se. Not sure.
B. Used 110 for the good mornings (10,10, 10), 105 for the rows (9, 9, 8) and 35 for the first round and 40 for subsequent rounds of DB bench press. Need to up the weight on the good mornings next time.
C. Done. That is all I have to say about that.
Totally lost my ability to count on the back squats.
They were supposed to be 10×135#, 8x 160#, 6x 170#, 4x 180#.
What I accidentally did was – 10x 135#, 7x 175#, failed on my 8th, 165# x6 and then 155# x8.
B) 105# for the good mornings, 95# for the pendlay rows and 30# for the BB bench press.
Was seriously running out of time on this one so likely could have gone heavier for the BB BP. Oh well
Will have to make up the tabata boat rockers tomorrow