Monday, May 19, 2014

Wendler Back Squat

Wendler Cycle 1 Week 3
(A) Back Squat: 75% x 5, 85% x 3, 95% x 1+

(B) Optional Extra
Bulgarian Split Squat: 3 Sets of 8/Side
Rest 90 seconds between sets. Load as heavy as possible.



(C) FOR TIME
400m Run
30 x Deadlifts: 80/60
20 x Burpee Box Jumps: 24/20
400m Run

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16 comments:

  1. UnknownMay 19, 2014 at 7:47 AM

    A) 93 ,102,110 x4
    Bulgarian squats at body weight
    B) Rx 24" and 81kg 8:22 first run 1;43 (PB), 2nd run?
    Post-WOD asthma reared it's head and Pukey gave me a wave but didn't stay for a visit. I know I went hard today. felt good.
    Great vibe in the box this morning.

    ReplyDelete
  2. VeronicaMay 19, 2014 at 8:20 AM

    A) Back Squat
    69, 78, 87kg (4)

    B) Bulgarian Split Squat
    3x8 @ 25kg

    C) 9.19, paced my last 400m run....tried to get James, made my move and sprinted the last 200m......just couldn't get him, he put up a good fight and made me work hard, was fun.

    ReplyDelete
  3. UnknownMay 19, 2014 at 8:56 AM

    A) 46kg, 52kg, 58kg (7)

    B)Bulgarian Squats 3 x 8 @ 15kg bar

    C) 11.36
    60kg D/L

    ReplyDelete
  4. UnknownMay 19, 2014 at 2:00 PM

    A. 60kg x5, 70kg x 3, 75kg x 3 (worked on bending through the hip instead of at the knee) Felt good, should have gone for more.
    C. 60kg x 30 D/L, 1km run
    (Cranky for not getting out of bed this morning so I could do this with everyone)

    ReplyDelete
  5. UnknownMay 19, 2014 at 8:20 PM

    A) 50, 57, 64 (6)
    C) 8.47 - first 400 in under 2mins :) Didn't check the second! 60kg deads...Almost got baker - not quite!! Haha!

    ReplyDelete
  6. BakerMay 19, 2014 at 8:20 PM

    A) 72 x7

    B) 8:45 rxd

    ReplyDelete
  7. AnonymousMay 19, 2014 at 9:28 PM

    A) 56, 63, 71 x7
    B) 15 , 20, 25kg
    C) 9.28 Rxd
    Extra tabata plank (push up hold, arms straight) 5 rounds

    ReplyDelete
  8. MitchMay 19, 2014 at 9:37 PM

    A) 90,105,115

    B) 6:56 @ 100kg + 30"

    ReplyDelete
  9. UnknownMay 19, 2014 at 10:41 PM

    A) 91, 103, 116 x 9

    B) 8:05 @ 83 and 26"

    ReplyDelete
  10. UnknownMay 20, 2014 at 6:13 AM

    A). 101, 115, 128(10)

    A2). Splits with fat bar - 27kgs

    B). 8.50. Subbed run for row. I'm sure someone weight my shoes with cement before those box jumps, cause my legs were super heavy.

    ReplyDelete
  11. Nat ForwoodMay 20, 2014 at 6:25 AM

    (A) 80, 90, 100 x 4

    (B) 20, 25, 30

    (C) 8:49 - 70kg and 24"

    ReplyDelete
  12. KeirenMay 20, 2014 at 9:25 AM

    A) 8@ 47.5
    B) just body weight
    C) 8:45
    Scaled 45kg deads

    All inspired after the weekend. Woohoo.

    ReplyDelete
  13. UnknownMay 20, 2014 at 12:22 PM

    A) 105 119 133
    B) body weight
    C) 9:28 rxd

    ReplyDelete
  14. UnknownMay 26, 2014 at 8:15 AM

    A) 105x5, 119x3, 133x5
    B) 8x3 each leg @ 20kg DB's
    C)7:53 sub run for row

    ReplyDelete
  15. Josh MerciecaMay 26, 2014 at 12:29 PM

    A) Back Squat: 83.5 x 5, 94.5 x 3, 105.5 x 4

    B) Bulgarian Split Squat: 3 Sets of 8/Side @ 32kg (pair 16kg DB's)

    C) 8:33 *sub run for row
    The 2nd row was tough as, I could only imagine how they felt on the chipper at regionals

    ReplyDelete

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