Back to Back Squats

Coming down with the sniffles today, probably due to the cold nights because the heating situation where I’m staying sucks. It started warming back up today though, so that should be the end of the freezing temperatures. Shoulders were really looking forward to resting today after a few days of hitting them hard. Went in for the 5:15pm class.

Warm-up

  • Run 800m
  • 10 Air Squats
  • 10 Push-ups
  • 10 Burpees

Strength

5 Sets of 5-7 Back Squats, 2-3 minutes of rest between sets

  • 8 @ 45#
  • 7 @ 135#
  • 7 @ 165#
  • 7 @ 195#
  • 5 @ 225#
  • 5 @ 250#

It’s been quite a long time since I’ve done a lot of heavy back squats like this. Back at Survival Fitness we pretty much switched away from them to box squats a few months back. Nice to hit them hard again. Based on my previous 1RM, my goal was to hit 250 for 5 reps, which is supposed to put me at around 290 for a 1RM (and those calculators are usually a little low in my experience). I didn’t think I was going to get it after the set at 225#. It was a fight, but I got all 5 reps.

WOD

21-15-9

  • Deadlifts (255#)
  • Box Jumps (30″)

The Rx was 295# on the deadlifts and after getting light-headed on Saturday with 3 sets of 7 at 315# I knew scaling it would be smart for me. I broke the deadlifts down into 7-7-7, 5-5-5, and 5-4. My box jumps were pretty much unbroken, just getting set if I lost balance coming down off the box, but no rebounding since it was a high box. Finished in 6:43 and felt good about it.

Finisher

Core MB Complex, alternating with a partner
2 Rounds each

  • 10 Chest passes
  • 10 Overhead passes
  • 10 Side Tosses R
  • 10 Side Tosses L
  • 10 Straight up

I paired up with Zach and we used a 20# MB. Wow, what a burn that was!