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Wednesday 130717

17
Jul

Wednesday 130717

20130717-004454.jpg

Back squat

5 reps @ 70% of 1rep max
3 reps @ 80%
1 rep @ 90%

Every three minutes, for 15 minutes (5 sets):
Back Squat x 3 reps @ 90%

After party
500m row time trial

13 Responses

  1. Arlo

    started at #155, had to drop to #145 on set the 4th set (my old one rep max was #135 in Feb). 1:40.8 row (set at 8… should have been at 7)

  2. Kelli

    Valuable lessons learned today with Becca:
    1. Triple check your weight.
    2. Become more confident in the proper way to fail at backsquats
    3. Take a deep breath and don’t be frazzled when you discovered the previous two lessons. 🙂
    Set 1- 208 at 3 reps.
    Set 2- fail 2nd rep (lesson 2 discovered).
    Set 3- drop weight and fail (lesson 1 discovered)
    Set 4 & 5 -accomplished the right weight- 193 for 3 reps. (Lesson 3 discovered)
    And 500 meter row was 147.3. Thanks Andy for watching our shit show tonight!

  3. Tony

    Today was one of the more memorable nights at the gym, here is my list of moments at the 645 class
    1. Kelli and bec having trouble with 2nd grade arithmetic
    2. Tyson relentlessly bragging about how sweet he is at push-ups and Murph
    3. Austin faking an injury to get out of rowing
    4. not hitting a PR on my row by .1 of a second,
    Well done BCF!!!
    TD – 335#, 1:22.3

  4. LeslieM

    I wish my experience tonight was even as remotely entertaining as it sounds like ^^ those were…
    153# 2:02:7 .. missed my pr by :01:7
    still have a fran cough

  5. Andy

    did these squats on Tuesday at 425.

    today i did
    front squat, 5 sets of one to warm up
    135-185-235-285-335

    6 sets of power clean and jerk 1.1 with 10 seconds rest between the doubles
    135-185-225-245-265-285

    3 rounds for times
    6 ground to overhead 185
    12 box jump over 24″
    24 kbs 32kg
    50 double unders
    rest 3 min
    2:50-2:48-2:50

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