Tuesday 10.13.2020

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Bethany finds using her fitness to hike can give perspective the 180 degree treatment.

Warm-up Drills
I. 3 Rounds of
1:00 x Jump Rope
7 x Push-ups
10 x Hollow Rocks
10 x Air Squat
10 x Scorpions
II. Mobility & Yoga Poses

Notes: Squat ROM Emphasis ankles/knees/hips,etc.

Impact/Focus: Back Squat 5 Rep Max
Warm-up as needed before working to establish a five rep maximum Back Squat.

Back Squat 5-5-5-5-5RM


  • Establish a five rep maximum Back Squat today.
  • Warm-up as needed, being strategic with sets, reps, and weight jumps once above 65% of any prior numbers (general guideline).
  • Keep these numbers logged to work off of and build upon each upcoming monday.
  • Back Squat, Press, and Deadlift will be trained across a classic strength cycle with one day allotted to each movement per week, building as we progress.
  • 20:00 total time cap, including warm-up. The following four dates are clickable links to previous Back Squat training posts, please reference training data for guidance today as applicable;
  • 09.14.2020: Heavy 5 rep sets (+/-5rm)
  • 09.08.2020: 5-4-3-2-1 rep sets, climbing weight (5, 3 & 1rm)
  • 08.10.2020: 3-3-2-2-1-1-1 rep sets (*1rm)
  • 08.05.2020: Find a 3 rep maximum (*3rm)

Post scores to comments.

“Trip-less Tuesday”
12:00 AMRAP of
10 x Pull-ups
20 x Abmat Sit-ups (Butterfly)
30 x Double-unders


  • AMRAP stands for ‘as many rounds and reps as possible’.
  • Scale Pull-ups to banded progressions today, save ring rows for another upcoming WOD.
  • Scaling to Single-unders today is 60 repetitions per round. Abmat Sit-ups are encouraged for all as we approach benchmark WODs ‘Barbara’, ‘Angie’, and ‘Chelsea’, which call for Butterfly Abmat Sit-ups among other bodyweight movements.
  • Increasing the training challenge today to Rx+ calls for all movements unbroken before moving onto the next task.
  • Additionally Pull-ups will scale up to Chest-to-Bar Pull-ups.

Post scores to comments.

Samy Daghir

3 thoughts on “Tuesday 10.13.2020”

  1. Back Squat 5RM
    AM: 275lbs
    PM: 280lbs

    WOD AM: 7+1 rx (broken sets 2xRnds)
    WOD PM: 8+6 rx (Unbroken)

    Notes to self: Postural efficacy via back Squat and Double-unders high yield/Abmat point of performance and development of core relevance to End ROM consistency. Core to extremity SOP works well for the lax ball warm-up circuit so far; benefiting OH Pressing/Pulling mobility and movement archetypes (see text).


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