Tuesday, June 26, 2012

20 rep Back Squat

Mobility WOD-Tight Ankles=Bad Squatting

BACK SQUAT 20 Rep
(Notes: If you completed all 20 reps last week, add 2.5kg this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 2.5kg

(B) 5 Sets
Touch and Go Power Clean & Jerk x 5 reps
“Grace” speed, but build in weight over the course of the five sets. Goal is to determine how much you can handle in touch and go rhythm.
& to Handle MORE Than You Used On 4/6/2012

(C) Coaches Choice
3-5 Min Burner or Mobilise where needed

12 comments:

  1. A) Back squat 20rm, 65.5 (didnt have a 21 in me)
    B) No misses 5 rounds, 43, 48,48,51,55kgs
    c) monkey bars for fun (fingers glue to them with frost, first thing in the morning) LOL
    2min, 16kg kettle bell freestyle (no dropped bells!!!!)

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  2. front squat 3,3,3
    100,110,121
    back squat 20rep 112.5kg

    B worked up to 60kg. my goal is to snatch 100+ and c&j 130+ by the end of the year. but i realise now my technique (and pride) is limiting my progression at the moment. so i am backing off the load and focusing on technique for a while.

    C 4.52rxd to be honest i didnt really have a go in this today. my legs were gone after the 20rep and i just refused to push through.

    5 rounds for distance of
    1min prowler push 40kg
    1min recover

    used the gasser track as the marker and got 3 gassers out in total (i think). in reality by the end of it i didnt really know if it was xmas day or cracker night. made up for my effort in the burner

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  3. Just did the squats this morning at work
    5,5,5
    60,80,100kg
    20x115kg
    5,5,5
    115,115,115kg (1min rest between sets)

    Hit up part B and a burner tonight!

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  4. 20rm back Squat @ 60kg - yay!!!
    5 sets cleans/ jerk @ 26,31,31,36,36
    Burner @ 8 kg dumbells- 4:38

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  5. squats 20 @ 67kgs (plus heaps of warm up sets!)
    and power clean and jerk touch and go's at @ 41,43,46,51.5 and 53.5.. all successful.

    Just want to say well done to rach.. you dug deep this morning with those squats and cleas/jerks. Great energy chicky!

    I love these heavy as mornings!!!

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  6. 20rm back squat 62.5 kg

    PC and Jerks up to 46 kg stuggled today , took some off n focussed on tech and speed with 43 kg
    These cold days kill my life , thank God the games are in a warm country , I wouldn't survive , my upper body just does co operate in sub zero temps :)

    Burner @10kg dbells
    4:04

    Lisa you made the 60 look way too easy, good job I pushed you . 55kg my A#*@se

    Adios amigos

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  7. Squats 20rm 47.5 kg
    B) 31, 34, 36, 38, 31 to focus on jerk technique rather than press

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  8. 20 RM - Back Squat: 117.5kgs

    PC&J: 60, 70, 80, 83kgs(4).

    Raced Jody and Dane tonight on last set of jerks. I no repped myself on last rep, (feet not together), so obviously I lost.

    Then Mobility.

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  9. 20rm backsquat
    Clean and jerk 26, 31, 34, 36.5, 38.5

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  10. 20RM Back Squat-108kg
    65,70,76,80,83kg
    Row 500m 1min rest 1:36,1:43, 1:46

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  11. 20RM back squats - 57kg

    Clean and jerks - 31,34,36,38,41

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  12. 20RM Backsquat - 65kg
    Clean & Jerk - 30,35,42,47,52
    WOD - 24kg kb

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