260-260-260-260-260 Rx'd

225, 235, 245, 255, 260

130-132-135-137 (Pr)-140 (Pr) kg

205-225-230-235-245

High bar back squat: 205-245-275-295-305(2+bail)

115,115,145,1756,175,195,205,215lbs

120-125-130-132-135 kg

265-275-285-290-298 lbs

5 Rounds

3 Back Squat

3’ Bike

Kg 60-70-80-90-90

315 - 335 - 355 - 375 - 390 lbs

90kg - 100kg - 110kg - 110kg - 115 kg

warm up was one plate then:

185

205

225

245 failed last rep

225

M/50/88

245-265-265-265-245

225(2)-245(3)

GWU: 2x 1min Row/10 SL DB DL/50’ Walking Lunge

SPWU: 10 Sqt Therapy/ 5 PVC BSQT/ 5 Empty Bar :3 descend

Build Up: 2x7 2x5 1x3

Cool Down: Spider-Man

M/48/5'8/#215

5x3_#235_across

M/30y/185cm/90kg

110-120-130-140-150kg

225

235

250

265

275

100 kg (220 lbs)

Checked the box

175-185-195-205-205

275/275/275/275/275

M/37/6'/177#

305/300/300/300/300

220705: 275/285/290/300/285

211216: 300/305/300/300/300

Deo gratias

Squat 5x3 315-355

100, 110, 115, 117.5, 120 [kg]

3-115

3-135

3-155

3-175

3-185

Kinda checked the box today - knees are pretty sore, I'm tired as all get out, and I just didn't have it to go heavy.

Technique work, 10-15 reps each set

45-95-135-155-155-155-155-155-155#

Practiced Scales in between sets.

Solid work today everyone!

3 x 155/165/185/185/205

3- 45

3- 75

3- 115

3- 135

3-135

185, 205, 225, 245, 245lbs

Rx

225, 255, 275, 295, 310lbs

135, 155, 165, 175, 185

Dumbbell bulgarian split squats:

@ 15,5 kg : 5+5

@ 18,5 kg : 5+5

@ 20,5 kg : 5+5

@ 23 kg : 4+4

@ 26 kg : 2+2

@ 28 kg : 1+1

--

Peace.

5x3 355lb highbar back squat

Back Squats

3- 145

3- 165

3- 165

3- 170

3- 175

95-115-145-185-185-205-205-215-215-235-235

Did some reverse-hypers, leg extension, and leg curls all in between sets and chores.

Five rounds 3x225#.

Today: 225-250-270-285-310

220705: 205-225-245-265-285-305

211216: 205-225-245-265-285-305

201221: 230-255-275-290-300

201011: 230-255-275-290-300

top set finished at 345

295-315-335-345-(failed rep 3)355

190, 210, 210, 210, 210

Note:

safety bar

195-205-215-220-215#

60/5’8”/155ish

5x3@195 with a 3-4 min rest in between. Did low bar back squat as I personally like that squat better then a high bar / am more familiar with the form. I am just joining the CrossFit community this year and have loved doing the WODs!!

ENDURANCE

1 Tabata (Sit-ups + mountain climbers)

1 Tabata (plank+ knees raise on rings)

5' stretching

10' handstand excercises

Back squat 3x2 rep 25kg

WOD

1R- 70kg (154 lb)

2R- 80kg (176 lb)

3R- 85kg (187 lb)

4R - 90kg (198 lb)

5R - 95 kg (209 lb)

POST WOD

10 KIPPING PUSH UP ON RINGS

M/35/187cm/91Kg

100, 105, 105, 105, 110 Kg

(No record from before)

M/48/6'2"/185#

185/195/205/215/225#

Back squat 3-3-3-3-3 reps

135-145-165-175-185

Today: 225/255/275/285/265

7/5/22: up to 305#

12/16/21: up to 300#

12/21/20: up to 255#

10/11/20: up to 265#

11/19/19: up to 225#

185-195-225-225-225

form and deep range of motion focus today. Post 230402.

2022 - 225-235-245-255-260

2021 - failed at 265

2020 - up to 260

115-120-125-130-135 kgs

Back squat 3-3-3-3-3 reps

122-125-127-130-132,5kg

Globo wod: If you have a bar, plates, and a squat rack or rig you're good to go. If you're going for a 3rm on the last set of squats use spotter arms/pins, a spotter, or be familiar with bailing out from a back squat safely (Bumpers only for the last one). If you only have a Smith machine today let's load that up (I know, but some are on cruise ships, Planet Fitness or hotel gyms, so this gives them an option). Finish with some unilateral leg work. Dumbbells sub: If you are proficient in pistol squats let's work up to a heavy 3 alternating (6 reps total, 3 each leg). If you're still working on pistols let's do heavy dumbbell bulgarian split squats, working up to a heavy 3 each side, alternating after each set. On either of these if you max the available dumbbells do AMRAP sets.

Champions Club Scaling Notes

RANT

I'm a big fan of the old Mark Rippetoe articles in the journal, especially his original one about back squats. While some of it may not have survived the test of time (weight on heels, feet turned out), there are two major themes there that are really important: 1) heavy back squats are really good for improving things other than heavy back squats, and 2) there is a general stimulus that heavy back squats provide that makes a lot of other things stronger, even though we don't know exactly why. So with that in mind, make sure you know what you're squatting for today, and also make sure it's either heavy enough or enough reps to where you're out of breath after each set

WORKOUT THEMES

Weightlifitng, single modality, squatting with a dose of stamina affecting the strength (or the other way around)

SHORT MEDIUM LONG

LIGHT

MEDIUM

HEAVY x

COORDINATION SCALE

Same format, more reps per set - probably the only disagreement I have with the official scaling tips included with the workouts - if you don't have the technique down, I've seen 30-70 reps done with light weight or bodyweight to make more progress on getting the form right than 15 reps at a light weight or bodyweight (unless those are static holds included)

STRENGTH SCALE

Give yourself 30 minutes to perform 21 heavy back squats

POWER SCALE

As is, pay attention to the speed of the lifts

MY STUFF

Kinda checked the box, did sets of 155 front squats between cleaning stuff. I might come back to it though

GENERAL FEAR LEVEL: 5

Might be the difference between a high bar vs. low bar squat. In the video, this is a high bar squat which lends the torso to stay vertical....I much prefer the low bar squat myself when getting heavier, which utilizes more hip drive.

Check out this site below for more in depth insights between the two.

https://barbend.com/high-bar-versus-low-bar-squats/