3×5 back squat

August 9, 2012 by

Thursday 9.8.12

Mattias Steiner, finding a new spot to place 196kg

A: 3×5 Back Squat

B: 3×8 RDL

C: 2 Rounds for time (12 min cap)

  • 50 Double unders
  • 40 KB Swings 24/16
  • 30 Situps
  • 20 Burpees
  • 10 K2E

Post loads, times and training notes to comments.

Filed Under: Workouts

Comments

  1. Johnny says:
    August 9, 2012 at 9:39 am

    A: 3×5 @ 100 working with Pete this morning really helped to keep the focus he was so smooth nice work.
    B: 3×8 @ 70
    C: 11:34

    Sean, props on the programming its been really fun and seeing the progressive improvements is awesome. Thanks man loving it.

    • PeteO says:
      August 9, 2012 at 6:17 pm

      Thanks Johnny, not too bad yourself. You’ve pushed me to a few PBs this week.

    • Johnny says:
      August 9, 2012 at 8:58 pm

      One gym fun
      25 mins DU practice and Sean gave me pointers about slowing down
      3×10 ring rows
      3×5 ring fly thingamejigs
      5×5 strict pull ups
      3×10 barbell rows @ 50kg
      Lots and lots of muscle up practice

      A great night with Pip busting out some big deads and Stubbsy hitting some heavy back squats

  2. Becco says:
    August 9, 2012 at 12:48 pm

    Flying the flag for the ladies at the 5:30am class today…..

    A: 3×5 @ 55kg – new PB. Only 10kg off my 1RM..
    B: 3×8 @ 35kg, still can’t crack this weight without losing my technique
    C: Managed 1 round – VERY happy to have managed 50 double unders (albeit not in a row!) Started the 2nd round but couldn’t get my double under mojo back!

  3. NathO says:
    August 9, 2012 at 2:18 pm

    A) 1 x 70kgs 2 x 75kgs. Ass to grass. Feeling the burn.

    B) 1 x 60kgs, 1 x 70kgs (lost my form a bit), 1 x 60kgs

    C) DNF – 1 full round + 29DU’s.

  4. Heinex says:
    August 9, 2012 at 5:50 pm

    A) 3 x 5 @ 110kg

    B) 3×8 @ 70kg

    C) 10:11 (i think)

  5. PeteO says:
    August 9, 2012 at 6:12 pm

    A: 100 kg (PB)
    B: 70 kg
    C: DNF – got to 5 situps in round 2

  6. Kristy says:
    August 9, 2012 at 7:28 pm

    Called into work so squeezed it in here.
    A:67.5kgs
    B:40kgs
    C:No rope subbed for 400m run.
    D:Strict press 3 x 5 at 35kgs

  7. theparrman says:
    August 9, 2012 at 8:39 pm

    A: 2 sets @ 90kg, and the last set @ 100kg

    B: 60 kg

    C: 10:03. that work out was brutal

  8. Stubbsy says:
    August 9, 2012 at 8:52 pm

    Some Oly and strength work then,
    B: RDL 3×8 @ 80kg
    C: 10:59.

  9. rob rigby says:
    August 9, 2012 at 9:09 pm

    Open gym, 3×5 Deadlift @140kg (PB) – I think my 1RM was around 130ish when I started training, so a definite win to hit 5x 140kg
    Then pullups & pike pushups

  10. Annie says:
    August 9, 2012 at 9:57 pm

    A. 3×5 @ 45kg
    B. 3×8 @ 45kg
    C. Got to 8 KB swings in second round.
    Gave my arms one hell of a whipping!

  11. Steve-o says:
    August 9, 2012 at 10:24 pm

    A. 70kg. First time doing 3 sets at this weight. Felt better, a few reps my knees went in though.

    B. 3 x 8 at 50kg

    C. Argh! 5 K2E left! I finished them after time was up :-( lesson learned… Never rest in kettle bell swings!