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Back Squat / Front Squat | WOD 4.29.17

Tempo Back Squat / Tempo Front Squat

Tempo Back Squat (41x1):
2 x 12

Tempo Front Squat (41x1):
1 x 12

Start week 1 at a moderate load and aim to increase over the 8 weeks. The last few reps of each set should be tough, but the goal is no misses. Be true to the tempo work. This may mean eating some humble pie, starting with light weights, and trusting that it doesn’t have to be “heavy” to be effective.

Post loads to comments,
Exposure 1 of 8

AMRAP 5 Minutes:
20 Russian Kettlebell Swings 24/16kg
10 Push-Ups

Rest 2 minutes, then...

AMRAP 5 Minutes:
2 Bar Muscle-Ups
10 Overhead Squats 95/65

The kettlebell should be medium-heavy and unbroken. Scale the Bar Muscle-Ups to Jumping Bar Muscle-Ups or Chest-to-Bar Pull-Ups, regular Pull-Ups, or Jumping Chest-to-Bar Pull-Ups as needed.

Post rounds, reps, and Rx to comments. 

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Yesterday's Whiteboard: Rest Day

Reader Comments (5)

Hbbs pause squats: 85#
Fsq: 75#

Ohs/jumping bar MU: 4 rounds at 52#. Legs and shoulders were so fried!

Kbs/push ups: 5 +11 reps

Cash out: amazing 4 hour drama club rehearsal!! Yay!

April 29, 2017 | Unregistered CommenterAllie B

hit the 12pm with Brett and Whitney!!

Back squat #105, #105...these were hard not only physically but mentally...if I didn't have Keith counting my rhythm for me, I probably would have went way too fast and miss the whole point of the workout

Front Squat #75...maybe I could have went more on this one...on hindsight, I wish I had but it was still a challenge

Amrap 1
4 rounds (1 bar mu, 2 c-2-b). First workout that I was able to put a BMU into the workout...very happy about that

Amrap 2
3 rounds 5 Kbs #52
my arms were smoked!

After, I decided I needed to work on bar mu more, so I went and did a 8 minute Emom with 1 BMU until I ripped on the 9th round....eekkkk

April 29, 2017 | Unregistered CommenterSarah C


Did the lumberjack workout with Erik which felt like death on this hot day! Weights were scaled!
20 DL at 135
400m run
20 American kb swings at 35lbs
400m run
20 OHS at 65
400m run
20 burpees
400m run
20 pull ups
400m run
20 box jumps
400m run
20 db squat cleans at 25lb each
400m run

Finished in 28:54. So hot! Runs were miserable :) thanks for the workout Brett!

Did the clean/push jerk complex at 93

Wod in 4:53 with 27.5#db. RX would have been 29 lbs and in felt lazy and went down rather than up !

April 29, 2017 | Unregistered CommenterJenny M

1pm class + OG

Back squat 75lbs, wanted to go higher but Kelly talked the both of us down. Felt ok, Brett told us to count even slower.

Front squat 60lbs. This one was harder, potentially due to fatigue from previous sets and proper counting.

WOD: 5 rounds + 17 kettlebell swings (16kg). The 16kg is seeming light! Kneeling pushups, real fast. 2nd half: 3 rounds 7 OHS. I haven't overhead squatted since before recorded history aka foundations. Did 32 pounds. Seemed wise.

Stayed for OG and did Annie just to find out. 10:03, lots of stopping the DU and re-tying of shoes (double-knot before you start). My abs are pretty strong but not used to this volume. Will work on volume. Then some strict pressing at 50lbs 3x8 to counter all the rope climbs and stupid human tricks with Jay yesterday!

April 29, 2017 | Unregistered CommenterKarina S

75 on the BS and 60 on the FSQT.

Came in planning to do 100# on the BS but Whit said to stick to 30% the first week. Really good advice bc my tempo was off in the first round and it was a lot of volume. My initial decent was really slow so had to quickly drop to the bottom. Improved in the second set. These tempo squats are going to target lots of my weaknesses and help me improve engaging my core and stopping in the correct bottom position.

Part 1: RX: 4 +24
Part 2: 4 +12
55#OHS and 4C2B mixed with pullups

4x135m "sprints"

hollow hold lat pull-down thingy Whit showed me

Crossover Symmetry recovery

Deadlift: 135x3, 165x2, 195x3
All from a dead stop

April 30, 2017 | Unregistered CommenterKLove

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