Warm-up
Coach’s choice
WOD prep
Prep the squat
WOD
“Back Squat Series”
EMOM 5
5 Squats (135,95)
Rest 1 minute
EMOM 5
4 Squats (185,125)
Rest 1 minute
EMOM 5
3 Squats (205,135)
Rest 1 minute
EMOM 5
2 Squats (225,150)
Rest 1 minute
EMOM 5
1 Squat (275,180)
Option 2:
115,80
155,105
185,125
205,135
225,150
Option 3:
95,65
105,70
115,75
135,95
155,105
*Your final set of 1’s should be around 75 to 80% of your 1rm.
*Scale loads as needed.
Post WOD
Couch stretch 2 minutes per side.
Back Squat Series: 65-80-95-105-120
I originally thought my last set would be at 105, so was happy to push things a bit and take it to 120. Nice job by Becka and Michelle going Rx! And big kudos to the group of us who helped Jackie celebrate her birthday with burpees!
Slept through my alarm but made it to the 6:30 class! I haven’t back squatted in a while and was uncertain where I would end up.
I got through the rounds of 5,4,3, and 2 RX, but failed the round of 1 at 180# (thank you to CJ for rescuing me!). I skipped the second set, did 2 sets at 170, then failed my last set at 170#. Frustrating.
135,135,165,185,225
Still recovering from a back strain a couple weeks ago and agitated it in the third set at 135. Have to concentrate on using my gluts so my lower back doesn’t suffer.
My back isn’t 100% either right now … it’s frustrating.
Squat Series:
80-105-125-135-155
My back is still recovering too, but felt ok squatting today. Didn’t want to push it too much by going any heavier than I did.
115-155-185-205-225
Back squat series all sets RX.
95,125,145,175,195. Little Intimidated by this one.
Went too light starting out since the sets of 2’s and 1’s felt great. Last set for the 1’s was a little off with 1,1,1,1,6
Got to 115, but probably could have went heavier. Most of my 1RMs are from pre-pregnancy, so not really sure where my numbers are…Was glad to get in a strength day!