Back squats

Backsquat from Jesse Hickey on Vimeo.

Getting ready for my CERT!!!

THURSDAY: Rest Day
getting ready for my cert.

WEDNESDAY: Back Squat
5-4-3-2-1
45-65-95-115-135
5-5-5-5-5
155-165-185-205-225
and...
Evening  at CFD
Death by Box jumps
made it to 20, sweet.

FGB and Heavy squats

TUESDAY:

Modified FGB

wall ball 20lb ball 10 ft target-71

SDLHP 75lbs-36

Box jumps 15" (I need a box jump)-73

Push press 75lbs-65

Burpees-36

Total: 281

I don't even know if that's good i just know it sucked.

MONDAY:

Back Squats

Warm up set

5-4-3-2-1

45-135-185-205-235

work set

1-1-1-1-1-1-1

245-250-255-260-265-270-275

Awesome

Back squat

Warm up 5-4-3-2-1
45-135-185-205-135
Work set 3x5
235-240-240

Metcon
I skipped the Metcon today. I was too Stoked about passing my interview.

Erin sucked.

Back Squat

warm up
5-4-3-2-1
45-135-205-225-235
work set
3x5
235-240-245 failed on third rep, that's the first time I had dump that much weight off my back and it wasn't that bad.

Metcon
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
time-20:16

I used the bar with 80 pounds on it because I don't have 40lb dumbbells. I really like the split cleans though. 

Heavy Fran Sucks

backsquat 3x5
My back felt super weird today so I just did the warm up set.
5-4-3-2-1
45-135-205-235-255

Metcon
15-9-3
Thrusters 135lb or heavier
L pull ups
time-6:19
that was awesome.

That was weird.

warm up
5-4-3-2-1
135-205-255-285-290
work set
1-1-1
295PR-300PR-305PR

I didn't go to hard today since I was by myself. My brother had to go hang out with some douches so I didn't want to kill myself all alone. I had a headache at first which was another reason I went easy.
The backsquat frustrates the hell out of me so after I finished with 305 I decided to work on my form with 135. After a couple sets of five that I was happy with, I decided to work on my squat cleans until i felt comfortable doing them. I felt really good after a couple of sets with 135 and then I got this weird urge to see how much I could squat clean. This is how it went

135-155-185-205-225PR

What the hell? I really like squat cleans now that i know how to do them.

Back squats ugh.

Back Squat

Warm up
5-4-3-2-1
135-205-255-265-275
work set
3x3
280-285-290 that was hard

5 Rounds for time:
5 Squat Cleans 60% of 3 rep max (175 but i dropped it to 165 after first round)
7 Burpees
9 Chest to Bar Pullups
Time-14:01

GD that metcon killed me. My lungs didn't stop burning for 5 minutes after i was done. That was a good one.
tried to see how many dead hang pull ups i could do after the metcon and ended up doing 17. I bet i could easily get 20 fresh. Sweet.

Isn't she beautiful?

Back Squat

warm up
5-4-3-2-1
45-135-205-255-265

work set
3x5
265-270-275

Metcon

3 rounds for time of:

30 one arm Kettlebell snatch alternating (15 each arm)35lb KB
30 butterfly sit ups
30 back extensions.
time-9:34

first time doing back squats in a while and it felt pretty good but they felt weird and i know i'm not doing them 100% correct. I can't wait to do them regularly now.