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Strength week 3: Squat

Posted on: Wednesday March 24, 2010

Warm-up
Rotations & dynamic stretches

15 Push-ups
3 x 20 Air squats
3 x 10 Walking lunge

5 Swings @ 24 kg
5 Romanian deadlift @ 24 kg KB
x 3

Workout
Back squat:
5 @ 70 kg
3 @ 80 kg
1 @ 90 kg

3 x 3 Pistols e.s. (unweighted)
3 x 30 sec Tuck hold on the rings

10 steps: OH Walking lunge @ 25 kg plate

Notes
The final rep of each of the squat sets felt serious. Especially the 90, during which I felt myself come forward more than I would have liked. I’m doing these high bar, but should probably move to a low bar position to emphasise hamstring strength… We’ll see. Tuck sits got pretty hard towards the end. So hard that you know doing them is the right thing. OH walking lunge in the cool down was surprisingly hard!

Food

  • 3 eggs in butter, a few grapes, handful of nuts/seeds, 3 strawberries
  • 7 Sausage rolls (home made) with home made tomato sauce
  • Coffee
  • Ice cream w/Fee & Claire at the park
  • Fillet mignon w veggies & olive oil
  • Tea
  • 2 Figs w/natural yoghurt & cottage cheese (PWO)
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March 2010
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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