3×5 Back Squat and press

June 13, 2012 by

Wednesday 13.6.12

A: 3×5 Back Squat

B: 3×5 Press

C: 4 x 2min rounds // with 60 sec rest in between rounds

- 15 KB swings  20/14

- 15 KB goblet squats

- 30 Double Unders

 

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Comments

  1. Dave Nowlan says:
    June 13, 2012 at 2:43 pm

    A: 70kg
    B: 40kg
    C: Got to within 3 double unders of completing 5 rounds. 16kg KB.

    Goblet squats are my new Burpees….

  2. Fee says:
    June 13, 2012 at 2:47 pm

    A: 60kg – felt a little weak on these :-(
    B: 27.5kg felt good!
    C: I only finished 2 rounds (could have got 3, but still had 5 double unders to go). Damn those double unders stuffing up my numbers!

  3. Dom says:
    June 13, 2012 at 2:57 pm

    A: 2×5 @ 115, 1×5 @ 120 kg – will start with the 120 next time around and see if I can up it to 125.
    B: 3×5 @ 55kg – Up to 60 next
    C: Got around 15 DU’s into round 3.

  4. Trent H says:
    June 13, 2012 at 2:58 pm

    A: 92.5kg. Progress…
    B: 1×5@52.5kg, 1×5@50kg, 1×4@50kg
    C: 11 Goblet squats into round 5.

  5. Jamiew says:
    June 13, 2012 at 3:59 pm

    A: 5 @ 70kg, 5 @ 100kg, 5 @ 140kg, 3 x 5 @ 155kg – Good form

    B: 5 @ 20kg, 5 @ 40kg, 3 x 5 @ 72.5 kg – Arched my back too much & came onto toes as I fatigued.

    C: 4 rounds + 8 DU’s @ 16kg (dialed back weight as back was fatigued after above)

  6. Coach B says:
    June 13, 2012 at 4:11 pm

    Good to train w/ the crew again this morning. Was pretty saw after 160+ pistols on Monday so didn’t really expect to get as much as I did for back squats?!

    A: 70, 100, 120, 4 @ 135kg, 5 @ 130kg, 5 @ 130kg

    B: Finally worked out that low bar back squat position is making the front of my shoulders scream so dialled it back to 3 x 5 @ 50kg

    C: 6 rounds @ 24kg -> busted out close to 2 rounds per 2 mins for the first 2 rounds then the arse end fell out of it and it became hard to make 1 full round per 2 min…

  7. Heinex says:
    June 13, 2012 at 4:17 pm

    A) 2×5 @ 105, 1×5 @ 110 (Incremental progress)

    B) 2×5 @ 65, 1x 5 @ 67.5

    C) 5 Gobsquats into round 6
    (Workin out with Coach B fuels your motivation!)
    And its also fun watching James thrash himself to death on D/Us. (Cuz I know the feelin’ brother)

  8. PeteO says:
    June 13, 2012 at 6:05 pm

    A: 92.5 kg
    B: 52.5 kg
    C: 3 rounds + 15 swings + 15 goblet squats

  9. lori says:
    June 13, 2012 at 6:18 pm

    A: 1×5@50kg, 2@60kg – back playing up so stopped there

    B: 3×5@27.5kg

    C: @12kg, got to 14 dblunders in rnd 5

  10. Laya says:
    June 13, 2012 at 8:22 pm

    A: 45, 46, 47.5kg – don’t really know why I did the 46kg, should’ve just gone straight up to 47.5kg

    B: 21kg – worst strict presses I think I’ve ever done. Was feeling shaky through my midsection and arms were all over the place even though 21 is lighter than I normally do, didn’t progress the load because my form was so bad. Arms just weren’t doing their job tonight.

    C: 12kg, (didn’t spew Sean!) got 3 full rounds + 6 KB swings. Double unders were a killer after the goblet squats. Managed to string a couple together instead of stopping after getting one and then starting again.

  11. Sarah Cav says:
    June 13, 2012 at 8:32 pm

    A: 3 x 5 @ 50kg
    B: 3 x 5 @ 25kg. slow progress with these
    C: 5 rounds and15 k’bells @ 14kgs.
    lately with DU’s I end up losing too much time stuffing around with the rope like a tangled up kook trying to get going after stopping, then I get annoyed at myself and stuff around some more. “don’t lose your shit”.

  12. rob rigby says:
    June 13, 2012 at 8:53 pm

    A: 100kg, felt good

    B: 5x 50kg, 3x 50kg, 5 x45kg

    C: 2rnds + 3DU

  13. john.mck33 says:
    June 13, 2012 at 9:01 pm

    A: 97.5 kg 2×5, 1×4

    B: 45 kg 2×3, 1×4

    C: 3rnds + 15 KB + 15 GS + 19 DU

  14. Ben says:
    June 13, 2012 at 9:28 pm

    A: 5×3 @ 80kg – felt shit
    B: 5×3 @ 40kg – felt even shitterer
    C: 4 rounds plus 15KB + 15GS + 15 skips (was doing 90 singles not 30 d/u’s)

  15. kate says:
    June 13, 2012 at 11:46 pm

    A. 3×5 @ 60kg
    B. 3×5 @ 30kg
    C. 16kg got to 13gs in my 5th round. Really happy with DUs! Managed to do 30 in a row :) Sorry to all the people I got with the skipping rope ! I think I still need to work on staying in the one spot as I jump!

  16. Kelly says:
    June 14, 2012 at 9:30 am

    A. 3×5 @ 60kg – nursing some bad knees atm
    B. 1×5 @ 50kg 1×3 @ 50kg 1×3 @ 45kg
    C. 2 rounds >:( Lost out big time on the double unders.

  17. Kristy Tank says:
    June 14, 2012 at 9:34 pm

    A. 2×5 @ 45kg 1×5 @ 47.5kg (last time I did 35kg, could do heavier i think)
    B. 3×5 @ 21kg (first time doing strict press, did this weight quite easily)
    C. completed 6 rounds (used 10kg KB instead of 14kg though) double unders got better and better towards the end! could only do 9 in a row, by the end of the workout I was doing 21 in a row!