Back Squat

Monday, November 23, 2015

Coach Meriah

(11AM) 7 of us including Charlie, Daryl, Steve B and me

Warm Up

Run to the fence, 20 air squats, run back.  Then 3 rounds of 10 goblet squats, 10 RKBS, 10 one-legged deadlift, followed by jog down and back, shuffle/swing arms down and back, jog backwards, high knees back, butt kickers down, singing in the rain back.

WOD

20 minutes to work up to 3 heavy 5 rep back squats.

I started with the bar, went to 95#, 135# and then did my first heavy set at 155#.  I went up again to 165#, but was not getting low enough.  I did another set at 165# trying to get lower, but Meriah confirmed I need to get 1-2 inches lower.

then

Workout from 2015 Turkey Challenge – 21 calorie row, 3 eleven foot rope climbs, 15 cal row, 2 rope climbs, 9 cal row, 1 rope climb and finish with 20 box jumps (24”/20”).  The pros were finishing in 4 minutes using ski ergs instead of a rower.

It took me 8:03, but I paced well and felt comfortable through the entire workout.  I opted for a 20” box and am glad that I did.  My back felt fine throughout the whole workout.  I tried to do a legless rope climb, but did not get very far.

Finished with mobility, squat against wall and flared legs.