Second day of the workout week. What workout will we do today?

General Warm Up
1:30 jumping jacks
50ft/50ft banded lateral walk
50ft long lunge
1:00 squat with hand reaches

Skill and Build Up
Back Squat
*with empty barbell
10 air squats
5 back squats with 3 second pause
5 back squats

Workout (30:00)
Back Squat Weightlifting
Every 1:30 for 30:00 (20 sets)
2 back squats
Set 1: 35 lb bar + 25 lbs + 25 lbs = 85 lbs
Set 2: 35 lb bar + 30 lbs + 30 lbs = 95 lbs
Set 3: 35 lb bar + 32.5 lbs + 32.5 lbs = 100 lbs
Set 4: 35 lb bar + 35 lbs + 35 lbs = 105 lbs
Set 5: 35 lb bar + 37.5 lbs + 37.5 lbs = 110 lbs
Set 6: 35 lb bar + 40 lbs + 40 lbs = 115 lbs
Set 7: 35 lb bar + 42.5 lbs + 42.5 lbs = 120 lbs
Set 8: 35 lb bar + 45 lbs + 45 lbs = 125 lbs
Set 9: 35 lb bar + 47.5 lbs + 47.5 lbs = 130 lbs
Set 10: 35 lb bar + 50 lbs + 50 lbs = 135 lbs
Set 11: 35 lb bar + 52.5 lbs + 52.5 lbs = 140 lbs
Set 12: 35 lb bar + 55 lbs + 55 lbs = 145 lbs
Set 13: 35 lb bar + 57.5 lbs + 57.5 lbs = 150 lbs
Set 14: 35 lb bar + 60 lbs + 60 lbs = 155 lbs
Set 15: 35 lb bar + 62.5 lbs + 62.5 lbs = 160 lbs
Set 16: 35 lb bar + 65 lbs + 65 lbs = 165 lbs
Set 17: 35 lb bar + 67.5 lbs + 67.5 lbs = 170 lbs
Set 18: 35 lb bar + 65 lbs + 65 lbs = 165 lbs
Set 19: 35 lb bar + 62.5 lbs + 62.5 lbs = 160 lbs
Set 20: 35 lb bar + 62.5 lbs + 62.5 lbs = 160 lbs

women start at 135lbs – add 5lbs every set
*compare to 12/6/18 and 1/21/19


11/5/20 Every 3:00 for 9 sets
Set 1: 5 back squats (35lb barbell + 25 + 25 = 85lbs)
Set 2: 3 back squats (35lb barbell + 30 + 30 = 95lbs)
Set 3: 2 back squats (35lb barbell + 35 + 35 = 105lbs)
Set 4: 5 back squats (35lb barbell + 30 + 30 = 95lbs)
Set 5: 3 back squats (35lb barbell + 35 + 35 = 105lbs)
Set 6: 2 back squats (35lb barbell +40 + 40 = 115lbs)
Set 7: 5 back squats (35lb barbell + 35 + 35 = 105lbs)
Set 8: 3 back squats (35lb barbell +40 + 40 = 115lbs)
Set 9: 2 back squats (35lb barbell +42.5 + 42.5 = 120lbs)

*10/1 did back squats – 55 lb, 65 lbs, 75 lbs, 65 lbs, 75 lbs, 85 lbs

So I guess today was a BIG PR day for me!! Yeah me!
120 lbs on 11/5/20 – now my PR is 170#!!

Guess I’ll go home, shower, and off to school I go 🙂
Those little kids better be careful — I could always back squat them 🙂

This entry was posted on January 19, 2021 at 7:16 am and is filed under CrossFit. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.