Back Squat & Farmer Carry

WOD:

20 Rep Back Squat + 100yd Farmer Carry

135# X 20 Back Squat
65# Dumb Bells Farmer Carry

155# X 14 Back Squat
155# X 6 Back Squat
65# Dumb Bells Farmer Carry

Didn’t do the third set as my back was tight.

3 Rep Max

WOD:

3 RM for Squat, Press, and Dead Lift

Squat:
45# X 10
135# X 3
185# X 3
225# X 3
245# X 3
265# X 3

Press
95# X 3
115# X 3
135# X 3
140# X 3

Dead Lift
135# X 5
225# X 3
315# X 3
335# X 1 (Failed set)

Back Squat

WOD:

Back Squat: 3 X 7
Weights:
135#
185#
205#
225#
235#
245#
255#

Met-Con:
50-40-30-20-10:
Air Squats
Sit Ups

Time: 10:58

Squat, Press, & Power Clean

Warm Up:
5 Minutes on stationary bike.

Back Squat
45# X 5
135# X 4
185# X 3
225# X 2
255# X 2 (Stopped due to back form)
225# X 5 X 2
225# X 4 X 1

Press
45# X 5
95# X 5
115# X 5
135# X 3
115# X 5 X 3

Hang Power Clean
45# X 5
95# X 5
135# X 5 X 3

Worked on technique so I kept the weights light.

Chins
7 X BW
6 X BW
4 X BW

Back Squat, Bench Press, & Dead Lift

Warm Up
5 min Stationary Bike

Squat
45# X 5
135# X 5
185# X 3
225# X 2
5 X 3 X 255#

Bench Press
45# X 5
95# X 5
135# X 5
185# X 3
195# X 5 X 3

Dead Lift
135# X 5
225# X 3
275# X 3
325# X 5 X 1

Pull Ups
5 X BW
5 X BW
5 X BW

Dips
8 X BW
5 X BW

Dead Lifts were with a fat bar, couldn’t hook grip the bar so grip was an issue.
Squats felt good. Having minor issues with keeping my chest up.
Bench felt good. Got all 5 reps in first set with one breath.
Pull ups were SHIT.

Back Squat & Press

Warm Up
1000m C2 Rower

Squat
45# X 5
135# X 5
185# X 3
205# X 2
225# X 2
245# X 5 X 3

Press
45# X 5
95# X 5
115# X 3
130# X 5 X 3
Failed last rep of last set.

Met Con
Elizabeth:
21-15-9
Power Clean (135#)
Ring Dips (band assisted)

Time: 8:02

Lynne

WOD:

5 Rounds:
Max Reps Bench Press (155#)
Max Reps Pull Ups

1) 20/10 (Dead Hang Pull Ups)
2) 14/10
3) 10/6
4) 10/10
5) 11/6 (Dead Hang Pull Ups)

Back Squat, Press, Dead Lift

Warm Up
5 Min C2 Rower

Back Squat
45# X 5
135# X 5
185# X 5
205# X 3
235# X 5 X 3

Press
45# X 5
65# X 5
95# X 5
130# X 5 X 3

Dead Lift
Hands are still sore so I did a MetCon involving dead lifts.
3 Rounds:
7 Dead Lifts (225#)
50 Double Unders

Time: 8 Min

Back Squat, Bench Press, Power Cleans

Warm Up
5 Min C2 Rower

Back Squat
45# X 5
135# X 5
185# X 5
205# X 3
225# X 5 X 3

Bench Press
45# X 5
95# X 5
135# X 5
155# X 3
185# X 5 X 3

Power Cleans
95# X 5
135# X 5
155# X 5 X 2
Stopped after the second set due to old rips opening up.

Pull Ups
6 X BW
4 X BW
4 X BW

Back Squat & Press

Warm Up: 5 Min C2 Rower

Work Out A:

Squat
45# X 5
135# X 5
185# X 5
205# X 3
Work Set 235# X 5 X 3

Press
45# X 5
95# X 5
115# X 3
Work Set 130# X 5 X 3
Failed last rep of last set.

Chin Ups
10 X BW
8 X BW
4 X BW (lost grip)