Back squat 2-2-2-2-2-2-2-2-2-2 reps
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Scaling:
Athletes at all skill levels should perform doubles. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.
Comments on 220127
48 Comments
CFWUx2 10*20/40kg 5*60kg
70kg 75 80 85 90 95 100 90 90 90
E2MOM, actual back squats
115, 135, 155, 175, 185
195, 205, 215, 225, 235
295
225, 245, 255, 255, 255, 260, 265, 265, 265, 265
after five days of rest with a recovery workout every second day, midday
wu: bike, slihps
skill: basics, upload
wod: 10x2 bsq
100; 100; 100; 100; 100; 102,5; 102,5; 102,5; 100; 100
post: heavy accessory, echo
70-80-85-87-90-95-97-100-105-107
185-205-225-235-240-245-250-255-260-265
M/53/5'11"/175#
305, 315, 325, 335, 345, 355, 365, 355, 355, 355.
Male 24y175cm83kgRX
265-270-275-280-285-290-295-300-305-
310(1) Belted and in street shoes. E2.5m. Could’ve had more food today and rested more between sets but felt alright. Last rep bailed out the back-scary! Last time pretty similar result except used knee sleeves and squat shoes in 2018 and didn’t try for 310...187/42%/176cm
165-185-185-195-195-205-205-210-195-195#
59/5’8”/155
225
235
245
255
265
275 x 5
43 / 6’0 / 195
M/26/5'8"/160lb
CrossFit AFK
305lb-305lb-315lb-315lb-325lb-325lb-325lb-325lb-325lb-325lb
325lb is around my 90%.
95-95-95-105-115-125-135-145-150-135
F/25/5’5/140
CrossFit AFK
165#
JonNYC
E2MOM, on MaxRack
95, 115, 135, 155, 175,
195, 205, 215, 225, 225
M/36/6'/175#
275/285/295/305/315/320(f1)/305/300/295/275
Deo gratias
275-285-290-295-300-305-310-315-320-325
225/235/245/255/265/275x5sets
M/29/6’1”/200lbs
2/103 v
2/105 v
2/108 v
2/110 v
2/113 v
2/116 v
2/121 v
2/127.5 x (1/2)
2/122.5kg v
https://youtu.be/DolCPVV8X0g
100-105-110-115-120-125-130-135-140-145KG.
https://youtu.be/5P1zZinr_dE
250
185
185
185
205
225
225
225
205
205
Did all sets @185
Treated this as a speed workout, so did EMOM at 225. Prior to this, I took about 10 minutes to work up to a heavy single – got 295 and missed at 305.
Then did the same with bench press, got 230 and missed 235 for the heavy single. EMOM at 165.
48m/5'10"/180
cold p.m. garage workout. not a full set of plates so weird jump in the middle.
225-235-245-255-260-275-285-290-295 (F x1)-295!
that first round of 295 the bar went on my back and I thought 'gee this is heavy'. pretty doomed from that moment. went into much more positive for the 2nd time and BOOM. stoked.
Congrats!
225....to....315
M/30s/225lbs
150
160
170
180
190 1x failed second one
180 but did not feel like I was going all the way down or straight back, so I dialed it down
165 felt right so stuck to that weight for the remaining four
165
165
165
135-145-155-165-175-185-195-205-215-225
Ladder up and down...225#/255/260/265/270/275/
270/265/260/255
Well I suppose after these three days of videos Denise ought to be hired to do this forever. So helpful and fun spirited. Thanks!
225-245-255-255-265-275-285-290-295-300(1 rep)
Actually somewhat happy with this. I have a personal goal to get back to a 315 squat and 400 deadlift and this workout made the squat portion feel really close.
225 - 245 - 255 - 265 - 275 - 285 - 295 - 305 - 310 - 315 (1+f)
m/53/5'11"/187#
205-225-245-265-275-285-294-305-315(1 rep)-315(F)
The successful 315 was 1 rep max PR
131205: 95-115-135-155-175-205-225-235-245-255
Nice 315 PR on that x1, way to attack!
M / 37 / 85.8kg
100kg / 105kg / 110kg / 115kg / 120kg / 125kg / 127.5kg / 130kg / 132.5kg / 135kg
135-185-205-225-245-255-265-265-275-290lbs
10x2 at 315
Nice job.
Back squat 2-2-2-2-2-2-2-2-2-2 reps
185-195-205-215-225-230-235-240-245-250
M48/5'7"/168#
175-180-185-190-195-200-205-210-215-220lbs
185
205
215
225
235
245
255
275
280
280
797,5kg for total
Last bar at 97,5kg
160-180-190-200-210-215-220-235*-215-210-210
*Accidental PR - I meant to do 225, was shocked how heavy vs 220, strained a lot but finished it, had to back off the remaining sets.
Modified, using a 25 kg bar:
--
10 sets of AMRAP in 1 minute of back squats
2 minute rest between sets
SCORE: 10 + 11 + 10 + 9 + 11 + 10 + 12 + 11 + 11 + 12 = 107 reps
--
Some running might still happen today
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Short and heavy. High output followed by short rest. Squatting with heavy weight, stamina plays a factor, both in number of reps and number of sets
ASSUMED
You will be breathing heavy after 2 squats
MAIN DECISION
Do I need to do more than 20 squats today to get the feel of the movement?
TECHNIQUE SCALE
Same format, 10+ reps per set
CONSISTENCY SCALE
Keep the weight the same and limit rest in between.
INTENSITY SCALE
Do a short burpee, jump rope, or sprint set before each squat set
MY STUFF
Did flexibility practice at 135 lbs.
GENERAL FEAR LEVEL: 4
Workout of the Day for 220127:
Back squat 2-2-2-2-2-2-2-2-2-2 reps
115-125-135-155-165-175-1801185-205-220
week 6 of recovery from meniscus tear getting better