10/19/2010

''Back Squat 3-3-3-3-3 & Valhalla Returns'' (10.19.2019)

Warm-up Drills (10.19.2010)
Run 800m
3 Rounds of the (45lbs)
''Burgener Drill''
3 Rounds of the (45lbs)
Snatch (3-pos)
Dot Drill (for time)
-Hip Mobility Complex
-Shoulder Dislocates
-Scorpion Stretch
-Inchworms

''Heavy Back Squat 3-3-3-3-3 (10.19.2010)
Back Squat 3-3-3-3-3

Work through five progressively heavier sets of Back Squat Triples, resting as needed between efforts.


Warm-up Sets (% based on previous 1RM data)
5 x 40%1RM
5 x 50%1RM
3 x 60%1RM
3 x 70%1RM

Post loads to comments.

''Valhalla Returns'' (10.19.2010)
4 Rounds of
500m Row / Max Rounds of
7 x Squat Snatch (95/65lbs)
7 x Ring Dips (20/10lbs)

Each work period has a 5 minute running clock.
Row until 500m has been completed, using any remaining time to execute as many rounds as possible of the Squat Snatch and Ring Dips couplet described below.
There is a :45 second recovery interval before each subsequent round begins.
Each athlete will endure 4 total attempts.

Notes: Wear body armour or a weight vest (20/10lbs). Manchester.

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance Rest Day (10.19.2010)

4 comments:

lewis.robertdavid@gmail.com said...

20101019 - Back Squat 3/3/3/3/3
185-190-200-210-225

There was no way I would have been able to Return to Valhalla this afternoon, so today is being split up. Getting back to the ship after ROTC gets out tonight. Should be interesting. Stay tuned for stories of how I almost get kicked out of the Rec Center down here.

-Bert

matt l said...

185-195-210-215-225

Along with a rowing endurance workout w/gas mask
...thanks dan

lewis.robertdavid@gmail.com said...

20101019 - Valhalla Returns
R1: 1
R2: 7 snatches + 5 dips
R3: 7 snatches
R4: 7 snatches + 2 dips

rx'd

-Bert

Peter said...

Back Squats 95/115/135/155/185

Valhalla Returns 1/1/1/1