#BackSquat 2 sets of 2 reps at 70kg today. Quite pleased by that. :)

Good #BackSquat progress today - made it to a set of 3 @ 68kg, which is about 85% body weight on (and including) the bar.

Today's #Workout

Warm up:
- 2 rounds
- 8 m banded side suffle e/s
- 10 3" down banded air squats
- 10 banded glutes bridges
- 20 alternating 90-90s
- 20 alternating 90-90s with hip thrust

Strength: Backsquat! 5 rounds, every 2:30
- 5 backsquats @ 75-80% of 1RM, scaled down to 50 kg

Accessory: 4 rounds
- 10 back lunges e/s (NOT alternating) - 2x 6 kg
- 20 alternating landmine twists (empty BB)
- 10 single leg glutes bridges (not alternating) - 12,5 kg

Trying to keep sane exercising while still taking care of the weird movement triggered headache & not pushing the hamstring to its limits

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #BackSquat

#backSquat today - 3 x 5 @ 60kg felt like a good challenge today.

Today's #Workout

Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" SLRDL (27 kg)
- 10 KAS bridges (27 kg)

Warm up: 8 min AMRAP
- 30" machine
- 10 banded good mornings
- 5 bootstrap squats
- 8m lizard crawl
- 5 Russian KB swings (12 kg)
- 3 back squats (empty BB)

Strength: Back squats, 4 rounds (every 2:00) #BackSquat
- 2 backsquat - 45 kg (Hamstring not feeling it)

Workout: "Game of Boyles" 5 rounds, 3 min time cap each round
- 8 ring rows
- 12 front squats (25 kg)
- 16 American KB swings (12 kg)
Finished in 1:36 - 1:45 - 1:37 - 1:37 - 1:43 , total 8:18

Hamstring wasn't feeling it, so scaling everything to match. Banded pull ups were an option instead of ring rows, but I also wasn't feeling like dealing with the band

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Fairly good #Backsquat session today - I was clearly tired for some reason but still managed 3 x 10 @ 50kg.

We also included 3 sets of pushups - 10, & 2 x 12. Which I managed, but I’m prone to shaking in prolonged static holds (I think it’s a minor neurological issue) and the final set was rude… but I got it done. :)

One set of 3 x 60kg #BackSquat today after a number of warm up sets. Very pleased.

#BackSquat good progress today - 3 x 8 @ 47.5kg.

Today's #Workout Hamstring rehab

4 rounds (with some hamstring foam rolling half through)
- 5x 25" nordic hold
- 5x 5" hold RDL (22,5kg) first round / SLRD (20 kg) remaining rounds
- 10 KAS glutes bridges

Tabata glute bridge hold with banded lat pull (4 two legged - 4 one legged)

Strength: 5 rounds
- 5 back squats (40 kg)
- 5 deadlifts (45 kg)
- > 30" overhead hold (barbell with 4 kg kettle bells hanging from elastics on each end for the first 4 rounds: 30 - 30 - 45 - 60¨, then 5kg for the last round 60")
- 2 ish mins rest

Managed to do 4/5 of the deadlifts without pain, squats go well, trying to add some extra shoulder stabilization work as well.

#Deadlift #BackSquat #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

OK, so I’ve started on the #BackSquat journey, with the first weeks likely to be focused on refining form so that I’m lifting safely as the weight progresses. Apparently I’m pretty decent already but, as always, there’s room for improvement.

Current working weight: 40kg. Goal: 1 rep max at 80kg.

I could possibly have tried for 62kg but it would have been mostly ego, and the trainer and I agreed “better not”. Still very happy with the #Benchpress goal being met. Now to move on to #Backsquat where the goal is an 80kg bar.

My goals for this year are, a 60kg 1 Rep max on #BenchPress, a body weight bar for a #BackSquat, and if I can hit, and maintain, both of those I’ll think about setting a #deadLift goal

New #PR #backsquat at 95kg 🎉💪

Today's #Workout

Mobility:
- 20 90-90
- 20 90-90 into hip thrust
- 10 toe grab squats

Warm up: 8 min AMRAP
- 10 alternating Cossack squats
- 10 banded good mornings
- 10 deadbugs
- 5 back squats (empty)

Strength: 15 mins to do 20 rep #BackSquat
- 10 back squats (25 kg)
- 10 back squats (35 kg)
- 15 back squats (41 kg)
- 20 back squats (46 kg, 1 kg up from last time - somehow it was feeling heavier at 41 than it was the previous time, so I did not increase the prescribed 2.5-3 kg)

Workout prep: 2 rounds, to find workout weight
- 4 db cleans, right arm
- 4 db cleans, left arm
- 4 wall balls

Workout: ¨Rolling Stones" 5 RFT, time cap 14 mins
- 10 DB cleans, right arm (10 kg)
- 10 DB cleans, left arm (10 kg)
- 20 wall balls (3 kg)
Finished in 11:03, I did the first round with 4 kg wall ball but decided to go down to 3 kg for my wrists, it's been a while since I've done wall balls

The programmer(s) are frigging sadist, putting a 20 rep back squat and then another 100 squats (wall balls) in the wod.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout

Mobility:
- 20 alternating 90-90
- 10 alternating 90-90 into hip thrust
- 60 sec squat hold

Warm up: 8 min AMRAP
- 10 alternating Cossack squats
- 10 banded good mornings
- 10 up-downs
- 10 deadbugs
- 5 (empty barbell) backsquats

Strength: 20 rep backsquat #BackSquat
- 10x 25 kg
- 10x 35 kg
- 15x 40 kg
- 20x 45 kg

Workout: "Dee Dee" 5 x (2 min work - 2 min rest) #DeeDee
- 12 cal erg bike (set at 8)
- 10 front squats (25 kg)
- max bar facing burpees
Did: 7 - 7 - 5 - DNF - 3 burpees

At round 2 I got a side stitch, I managed to finish round 3, but did not finish round 4 (at squat nr 5 I just couldn't go further) so I took some extra rest & managed to finish round 5.

After all the squats, my legs are shot.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout - Strength training upper body week 5 - day 2

Warm up:
- 0,5 km walk
- 2 rounds
- 10 banded plank knee to elbow
- 10 glute bridge march step
- 15" adductor plank e/s
- 2 rounds
- 3 ATG squat 3" pause e/s
- 10 goblet squats with band around the knees (12 kg)
- 8m banded lateral walk e/s

Plyometrics: 10 rounds
- 1 box jump (start low, build in height) 2x 25cm, 2x 28 cm, 2x 30 cm, 2x 31 cm, 2x 34 cm, 1x 35 cm (new PR!) #BoxJump #PR
- Rest as needed

Squats: 20 min EMOM
- Odd minute: 2 back squats 32 - 34 - 36 - 38 - 40 - 42 - 44 - 46 - 48 - 50 kg #BackSquat
- Even minute: 2 front squats 22 - 24 - 26 - 28 - 30 - 32 - 34 - 36 - 38 - 40 kg #FrontSquat

Core: 3 rounds
- 60" plank
- 10 banded clam shell side plank e/s

Cool down
- 55" dead hang on the bar
- 2 mins reclined hero (instead of couch stretch e/s)
- 3 mins leg up the wall
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Goal for this year is a 60kg #BenchPress. Once I achieve that, I'll look to maintain it, possibly develop further, but also add an 80kg #BackSquat goal. I will, reluctantly, if I achieve that as well, then set a #DeadLift goal, but I'm really not a fan of that lift so... #DontWanna

Today's #Workout - Strength training upper body week 3 - day 2

Warm up:
- 1 km walk
- 2 rounds
- 3 ATG squats 3" pause e/s
- 5 Cossack squats e/s
- 10 deadbugs
- 2 rounds
- 20" adductor plank e/s
- 10 alternating 90/90 to knees (6 kg KB)

Plyometrics: 10 rounds
- 1 single leg broad jump e/s
- 30" rest

Back squats #BackSquat
- Warm up: 5x at 25 , 35 & 45 kg
- Work: 5x5 at 45 kg - today felt off, couldn't go as heavy as usual

Single leg Romanian deadlift: 4 rounds #SingleLegBarbellRomanianDeadlift
- 6x e/s with barbell, 30 kg
- 2 min rest

Cool down
- Foam roll: back, calves, hamstrings
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 1 - day 2

Warm up:
- 2 rounds
- 4 ATG squats with 3" pause at bottom, e/s
- 8 m banded lateral walk e/s
- 2 rounds
- 10 overhead deadbugs
- 8 KB taters (10 kg)
- 3 single leg wallball around the world (e/l e/s)

Plyometrics: 10 rounds
- 1 box jump (30 cm) #BoxJump
- Rest as needed

Squats: 20 min EMOM
- Odd min: 2 back squats, increasing weight (32 - 34 - 36 - 38 - 40 - 42 - 44 - 46 - 48 - 50 kg) #BackSquat
- Even min: 2 front squats (22 - 24 - 26 - 28 - 30 - 32 - 34 - 36 - 38 - 40 kg [this is btw a #PR - I haven't front squatted in ages, and the last 1RM was 35 kg]) #FrontSquat

Cool down
- Lacrosse ball glutes
- Foam roll hamtrings
- Foam roll quads
- Lacrosse ball pecs
- Lacrosse ball lats

Still sore from Friday & Saturday, I felt the last squats in my quads a lot. Tomorrow I'm doing 12 days of Christmas wod, so that'll be fun: I will just pass out at dinner and don't give a fuck about what kind of bullshit goes on 🤣

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training lower body week 9 - day 3

Warm up:
- 5 mins bike
- 2 rounds
- 20 deadbugs
- 5 med ball standing rotations e/s
- 2 rounds
- 10 iron crosses
- 10 scorpions
- 5 down dog to up dog

Leg pump: 10 rounds
- 2 back squats (45 - 50 - 51 - 52 - 53 - 54 - 55 - 57 - 57 - 57 kg), straight into
- 2 max height vertical jumps
- 2 min rest

Single leg work: 3 rounds
- 10 Bulgarian split squats e/s (9 kg) - did these on a low barbell with a pad instead of on a bench - so much better
- 2-3 min rest

Core: 3 rounds
- 10 banded plank walk steps e/s
- 10 straddle leg lifts e/s

Cool down
- 2 min pigeon e/s
- 1 min lacrosse ball glutes e/s
- 1 min foam roll quads e/s

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #BackSquat #BulgarianSplitSquat