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WORKOUT OF THE DAY

100920 Monday: Front Squat x 3

By jerry22 comments

100920 Monday: STRENGTH WOD take no more then 6 sets including warmups to find your 3 rep max in the front squat (should take less then 20 minutes). We hit a 5RM three weeks ago

CONDITIONING WOD: 500m row for time, rest, 400m row for time, rest, 300m row for time, rest, 200m row for time, rest, 100m row for time. Take no more then 2-3 min rest between each effort.

Comments

comments

22 Comments to "100920 Monday: Front Squat x 3"

  • Sean Mulcahy says:

    September 20, 2010 at 7:07 am - Reply

    250×3

    500m row: 124.3 (PR)
    Rested, then did the 400m and got that pukie feeling going. Didn’t want to start the week out in the bushes, so I stopped there.

  • Laura Rodman Novotny says:

    September 20, 2010 at 7:45 am - Reply

    145 x 3

    Third sqaut wasn’t of sufficient depth. Must get knees out of the way!

  • Harold Doran says:

    September 20, 2010 at 8:37 am - Reply

    Workload today was:

    95-135-185-205

    Stopped at 205 because I dropped elbows and started to round out. Have a minor back tweak right now, so no sense in going higher with bad form.

    Then did row suckage WOD and work was:

    500m row = 1:34.0 PR by 4/10 of a second.

    Then did 400m, 300m, 200m, 100m at times I don’t recall.

    Anyone else got DOMS from the Onion Skin?

  • Koz says:

    September 20, 2010 at 8:46 am - Reply

    205 (225×2)
    500m/1:26.3 (PR) 400m/1:14.5 (died) 300m/57.2 200m/37.2 100m/17.2

  • Chad Norman says:

    September 20, 2010 at 9:17 am - Reply

    185×3 200×2 (failed on third attempt due to collapse at the bottom)

  • Amy Blake Bertles says:

    September 20, 2010 at 9:45 am - Reply

    120 x3 1:52.1 500m row PR 6:32 total

  • Danya Armstrong says:

    September 20, 2010 at 9:48 am - Reply

    Recovery WOD- 1st

    Little skill work- 2nd

    145×3 -3rd

    Rowed 500m-1:59- 4th
    Rowed 400m-???

    called it a day– 5th

  • Hazen Marshall says:

    September 20, 2010 at 9:55 am - Reply

    Front squat x3 – 205# pr

    500m row – 1:35.1 pr
    400m row – 1:28.6
    300m row – 1:00.6
    200m row – 39.3
    100m row – 19.7

    Nice day…two PRs!

  • Melissa Lopes says:

    September 20, 2010 at 10:57 am - Reply

    145

  • Jason Brown says:

    September 20, 2010 at 11:48 am - Reply

    185 x 3 (First time in the FS since injury; felt good!)
    Rows: 500m=1:41.6(PR); 400m=1:24.5; 300m=1:01.3; 200m=37.8; 100m=17.7

  • Mark Davis says:

    September 20, 2010 at 1:04 pm - Reply

    205×3.215 and 220 x 2.

  • Dayna Lewnes Blumel says:

    September 20, 2010 at 1:04 pm - Reply

    110 x 3

    Row:
    500m – 2:03
    400m- 1:41
    300m- 1:14
    200m – :48
    100m- :23

  • Gar Whaley says:

    September 20, 2010 at 1:26 pm - Reply

    135 x 3
    185 x 3
    225 x 3
    250 x 3 (PRx3)
    255 x 1
    255 x 2

    1:32.8 x 500
    1:22.9 x 400
    0:58.6 x 300
    0:40.1 x 200
    0:18.2 x 100

  • jerry says:

    September 20, 2010 at 1:55 pm - Reply

    Went big, missed, moved on.
    Front Sq x 3
    135×3, 185×3, 225×3, 255×2
    500 row 138.9
    400 row 121
    300r 58.5
    200r 39.5
    100r 18.9
    Apparently I only have one speed on the rower.

  • Anne Marie Foley says:

    September 20, 2010 at 6:18 pm - Reply

    I have found my way back:
    115X3
    and I am totally guessing right now for the after party
    500: 2.04
    400: 1.36
    300: 1.13
    200: .46
    100: .23

  • Kara Cunningham says:

    September 20, 2010 at 6:38 pm - Reply

    105×3 6:14 total

  • Kevin Hare says:

    September 20, 2010 at 6:44 pm - Reply

    260# x 3 (pr x1 and x3)

    500m row: 1:23.5 (pr by 1.5 sec)

    Thinking maybe my rib isn’t broken…

  • Grace Chung says:

    September 20, 2010 at 7:05 pm - Reply

    145 X 3 would have liked to keep going but calves were pinching, so I finished with 107 X 7 and 100 GHDs.

    500/2:12
    400/1:45
    300/1:14
    200/48
    100/24

    Clearly need to work on the rowing.

  • Sean C says:

    September 20, 2010 at 8:16 pm - Reply

    205 – PR. Back still tight from Sat’s DLs.

  • Laurie Wasko says:

    September 21, 2010 at 9:58 am - Reply

    125 x3

  • Adam D. Houston says:

    September 21, 2010 at 12:29 pm - Reply

    185 X 3; 225 X 1. My hip was really bothering me on this one, the adductors were already tight and the front squat left my hip feeling a bit numb. Hopefully some trigger point with help with this.

  • Chris Harrell says:

    September 21, 2010 at 7:16 pm - Reply

    Front squat x3 – 175

    500m row – 1:48
    400m row – 1:25
    300m row – 1:03
    200m row – 40
    100m row – 19

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