Back Squats

Monday, October 12, 2015

Coach Meriah

(11AM) Clay, Mary, Luke, Jeff, Sam and Me

Warm Up

500 yard sandbag (45#) run followed by 3 rounds of 15 reps Plate (15#) Straight Leg Deadlift, Ground to Overhead, Thruster and Bent Over Row.

Then we stretched from Downward Dog, to raised leg opening up hips, to pigeon to runners lunge

WOD

Back Squat Party:  Starting at 135#/75# perform 2 back squats at the top of every minute.  Add 10# per minute up to 225#/135#.  Then add 5# per minute until you cannot complete the 2 reps.  (Shoot for 20 rounds +/- 2-5 rounds, capped at 25 minutes).  L2: starting weight was 95#.  L1: starting weight was 65#.

I went with the recommended progression for L3 women.  75, 85, 95, 105, 115, 125, 135# then 140, 145, 150, 155, 160, 165, 170, 175, 180#  On the 17th round at 185#, I felt my left hamstring tighten and did not go to a full squat.  I stripped the weight to 135# and did the last 3 rounds at 135#.  I felt pretty good on form.  I was dropping nice and slow, but not accelerating very well up.  The lifting shoes and belt gave me a lot of confidence.

Mobility – finished with couch stretch, squat on wall, flared legs on wall and calf stretch