2015-07-15

WEDNESDAY WORKOUT (HYDRO STRONG PATH)

The time has finally come...

Back Squat test!  

Almost all of you that have followed our squat progression the last few months have personally PR'd through your rep maxes several times so come into today with confidence in your abilities!

STRENGTH TEST:
Back Squat 1RM

Work through the following weight progression for this one:

Empty Bar x 6-8 reps (Feel out any "kinks" and address them with a lacrosse ball/KB/etc)
60% x 5 reps 
75% x 3 reps 
85-90% x 1-2 reps 
90-95% x 1 rep
95-100% x 1 rep 
100% PLUS x 1 reps
(2-3 attempts at a new 1RM)

STRENGTH ENDURANCE:
Every OTHER Minute for 6 total minutes (3 sets) perform the following:
10 Strict DB Presses
(Try to do a heavy pair of DB than last week or complete more reps if you didn't get 10 reps in during every minute last week)

THEN...

Perform as many STRICT Pull Ups as possible in 60 seconds (Beat the number from last week)
REST 60 SECONDS
Perform as many KIPPING Pull Ups as possible in 60 seconds (Again, beat the number from last week)

THEN...

Perform as many AbMat Sit Ups as possible in 60 seconds (Beat last week's number)

POST YOUR BEST BACK SQUAT WEIGHT AND HOW IT COMPARES TO YOUR OLD ONE ALONG WITH ALL THE WEIGHT AND REP RESULTS TO COMMENTS

5 comments:

Crystal Stidham said...

205# back squat (tied PR)
Strict DB press: 20#
Strict overhand pull-ups: 10
Kipping pullups: 13
Sit-ups: 36

CrossFit Hydro said...

Bk box squat - 3x5 with 205# (Every actually felt great :))

Quick heavy muscle snatch for 2 reps
- 95, 115, 135, 145

10 DB Presses every other min for 3 rds
- did 55's for 10,10,8 last time... Planned it out a little better (5,3,2) and got 10 all 3 times this time

Strict pull ups (24... Last time - 21 reps)
Kipping pull ups (40... Matches last time - 40)

Max second L Sit in 60 secs
(40 last time... 42 secs this time)

2k Row for fun :)
- 7:24... Best is 7:03 I believe so wasn't feeling this one today...

JVB

Darren said...

245# Back squat (25#pr!)
35# db presses (10,10,8)
16 strict / 24 kipping
31 sit ups

Anonymous said...

235# back squat pr
40# db presses
17 21 40
dave

Emilie Goldsberry said...

Got 200#, missed 215#, 210# is old PR
30# dumb bell press, 10 strict PU, 18 kipping, 43 sit ups