Thursday, July 12, 2012
2012 July 11
Back Squat, 3-3-3-3-3 reps
-perform all sets between 75-85% of your 1-rep max
Front Squat, 4-4-4-4-4 reps
-perform all sets between 70-80% of your 1-rep max
Core Development:
3 sets of 20 GHD situps (unbroken)…. scale to 10 if needed
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CrossFit Integrity, Charleston, SC
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BS: 205#
FS: 155-175-175-175-175
GHD: 3×20
Hatch squats week 3 day 2
GHD situps
BS – 185-205-205-215-215 (255 1RM)
FS – 155-155-165-165-165 ( 215 1RM)
GHD – 15 – 10
BS: 225-275-275-295-295
FS: 225-225-225-245-245
Felt good to finally put up some weight!
Way to go Rueben!!
Back: 115#
Front: 95#
BS- 95#
FS- 75#
BS 275
FS 225 (pr)
3×30 rx
Hamstring work
BackSquats: 315×3 / 335×2
FrontSquats: 185x 5
100 ghds 5×20 all sets Unbroken.
3 rds
10 Kettle bell swings w/ 88#
25 Double Unders
BS: 85 —> 125 (PR)
FS: 65 —> 95
GHD: 20 x 3.
I like all squat day.
BS: 225-225-245-255-265
FS: 185-205-215-225-225
GHDs: 15-15-10
Hatch Squats (W3D2)
3 sets of 20 unbroken GHD situps
Sooooo bummed I missed all-squat day
Repeat soon I hope!
Coming from Indianapolis:
1 mile run to Lucas Oil Stadium
48 stair flights
30 burpees
30 sit ups
30 push-ups
1 mile run back to the hotel
My first real week of work on the road, eating well, and no drinking — and loved it!
See you soon, CFI
Squats and some DU work
BS – 75-95-115-135-135 (found new 1rp max: 145 but I think I could’ve done 150)
FS – 95-95-95-105-105 (found new 1 rp max: 115)
Going to jump on the Hatch Squat Program band wagon…
105 bs, 80 fs, 60 total ghd’s. Did one set of bs at 100 which was what I should have used, but was too lazy to go back and get the right weights. Ha! Thanks for being a great partner, Claire! Lots of new faces in the 9am class, love it!!!
Back Squat: 135,155,165,175,185
Front Squat: 95,95,115,115,125