Squats then Tabata Mashup

Tuesday 21.10.14

SteveO at last years Smash Clash, rego NOW!!!


  • 10 mins to hit a heavy triple Front Squat
  • 10 mins to hit a heavy double Back Squat


  • Tabata Mashup
  • T2B
  • Burpees


  • 400m run with a plate 20/10
  • Pigeon Stretch 1 min each side

Post loads, reps and training notes to comments

Sharing is Caring ;)
  • Sharon Simonsen says:

    Front squat 60kgs, Back squat 80kgs.
    Maintained 4 knee raises and 2 burpees.

  • Fee says:

    A: FS 60Kg, BS 70Kg (might have gone higher if I wasn’t stuffing around)!
    B: maintained 6 burpees, the T2B though were all over the place, sometimes 4, sometimes 0…. I am happy I got any since it has been 7 months since doing one!

  • Ray Simonsen says:

    A) 87kg.
    B) 102kg
    C) 5/5 Burpees and Knees to Chest.

    A good day in the box. Thanks to everyone for a fun session.

  • Kathleen says:

    A1: 70kg
    A2: 80kg
    B: 9 situps, 6 burpees
    C: good finish to the sesh – bit cold though

  • David N says:

    A1) 87kg*3 Front,

    A2) 97kg*2 Back. Tried the 100kg but didn’t make it out of the first one.

    B) 5 Burpees, 5 T2B (dropped from 6 on the last set)
    C) After working through about 4 ways to hold the plate, I found the best strategy was to ‘slab it’ on the shoulder. I couldn’t breath holding at the front and my arms couldn’t hold it overhead for long and anything in between was just messy.

  • Ivan L says:

    A. Front squat 100kg (PB for 3RM – mainly because I’d never recorded one). Back squat – went straight to 110kg. Got that so I thought a PB was in my sights (currently 120kg for 2RM) and went straight to 121kg. And failed it. Twice. I’m sitll using the flu as my excuse.
    B. 5 BP and 5 T2B. In hindsight I paced myself a bit too low. Finished the last sets with 7 then 8 T2B and 8BP.
    C. Gee that 20kg plate got heavy. I kept it overhead for maybe 70m, then for that last 70ish. The rest I ran (and I use the term loosely) with it held to my chest.
    Stretching at the end? The less said the better.

  • Ivan L says:

    P.S. Scanned through the photos of Smash Clash and saw some skinny little kid in a blue singlet competing. He did alright then, and he’s put on a few inches and about 10-15kg since. Unfortunately, some idiot (who bears a striking resemblance to me) asked about minimum age for his kids when signing up, and it’s 16 years. So despite competing last year (no, I didn’t do the paperwork), he’s not eligible. But just wait until 2015 Smash Clash when the junior Lawler beast is allowed out of his cage!

  • Amanda C says:

    A: 50kg
    B: 70kg
    C: 3 burpees and 3 knee raises.
    Looking forward to Smash Clash.

  • Bec B says:

    A. Front squats at 65kg back at 70kg failed the second rep at 75kg.
    B. 6 burpees, T2B weren’t really stringing together tonight but got at least 4 out each round.
    C. Plate came down for a quick break but otherwise up for the lap shuffle then walk! Ouch. I don’t know why that’s called the pigeon stretch, I definitely didn’t look like a pigeon!

  • TessaW says:

    A: 90kg
    B: 100kg, got a double at 105 last week, so tried the jump to 110, and failed the second rep.
    C: 5 burpees and 3 T2B

  • A) 100kg
    B) 125kg. Failed at 130kg.
    C)5 T2B and 8 burpees. Got 12 T2B first round, but lost my core then held 5. Held 8 across for burpees.
    D) Put the plate down twice (20 burpees). Having to have my arms locked out the whole time was very difficult.

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