Saturday, January 11, 2014


EMOM for 5 Minutes: 3 Squat Cleans @ 70-75%

A. Build to a 1 RM Back Squat
B. Back Squat: 6 x 3 with 81-86% of today's 1 RM Back Squat 


A. 3 Rounds:
75 Double-Unders
50 Air Squats
25 Cal Row/Airdyne

-Rest 5 Minutes-

B. EMOM for 5 Minutes: 15 Burpees to 6" target


  1. Back Squats: Worked up to 185#, then did my math wrong and tried 3 @ 165# and could barely get 3, think my legs are a little worn out. So, I dropped down to 155# and only had time to get in 4 sets.

    Otherwise, this is a rest day for me.

  2. EMOM for 5 minutes-Squat cleans- did 105#. Probably should have done a little more weight. These felt good.

    A. Build to a one rep max back squat did 195#, tried for 205 and couldn't get up, stuck in the bottom.
    B. Did 165#, these felt good, but sure made my legs sore.

    WOD: I have no idea how long this took, I accidently stopped after the first round, read it wrong. Thanks to Ernie and Robert asking what the heck I was doing resting. I probably was around 13 minutes. The airdyne is rough for me. Legs were on fire once I finished this WOD.

    Did not have time for B.

  3. EMOM: 225#. I paced these out to about 1 every 20 seconds, so it was a little more of a constant effort than all 3 at once. The last couple rounds got rough.

    A: 1RM Back squat: only got up to 345#. Not my best.
    B: 300#. These felt pretty heavy after the previous 2 exercises.

    WOD: 12:01
    My legs were so sore that I took a lot of rest on the body squats. Broke those up into sets of 10. The DU were fine, even fatigued. The airdyne always sucks.

    B: Each round finished in about 30-40 seconds. Got me breathing pretty hard.