Wednesday, May 18, 2011

75% Back Squat

Workout of the Day

WOD 1 – in the morning…

7 minutes max muscle ups (no false grip)

WOD 2 – in the afternoon…

Every minute on the minute until failure to complete:

5 back squats @ 75% 1RM (315#)

20 minute cap

WOD 3 – in the evening…

10 rounds for time:

10 abmat situps

18 foot rope climb

Major taxation today. 3 very difficult but intriguing WODs that really take it out of you… Especially the squat intervals. The soreness and fatigue I anticipate tomorrow makes me want to go to bed as I write this.

The 7 minutes of muscle ups actually weren’t too bad. Pacing yourself early is the key; no point in blowing out your max set on the first go if you have 6:30 left on the clock and nothing left to give. I started out doing sets of 5 and resting 20-30 seconds between. By the time I got to 20 I was doing 2’s and 3’s. I hit 30 at 4:49 and did doubles from there on out to finish with 40 exactly. If I try this again I might try doing sets of 3 from the get-go and try to maintain a 6 or 7 per minute pace.

5 x 75% back squats is a DESTROYER. Expect major nervous system drainage afterwards if you do a true 75%. The first set feels heavy, which isn’t exactly psychologically encouraging. But from there until 6-7 things were about the same degree of difficulty. After that point I was yelling my way through reps 3, 4, and 5. The 5th rep on round 12 was an all out effort, putting me on the floor afterwards. Decided this was a good time to stop. Here’s a quick geek out for workload… (Force x Distance). 12 rounds x 5 reps = 60 squats. 60 reps x 315 lb = 18,900 total lbs. Each squat required about 3 feet of motion. That’s 56,700 ft lbs of work done in under 12 minutes. Equals icebath tomorrow.

The conditioning WOD tonight is all about core strength. If you’re climbing ropes right you should be able to get up and down using mostly your abs and legs. The grip will wear out eventually, but most of the motions should come from your sternum down. This workout targets that technique by fatiguing your stomach muscles during the situps and really forcing you to be fast and efficient on the rope. My time was 6:20.

Keep voting for the storyline WOD finalists and sign up for Iceland!!!


  1. Hey blair, do you work the muscle-ups w/out false grip because they're a bit harder or just for a different take on the old MU? Also, are you doing them with a big kip or trying to get them strict?

    Awesome bunch of WODs today too mate, great ideas.

    Aaron G

  2. hey aaron, i've been doing the muscleups with a pretty big kip but trying to stay as tight through the middle as possible. im doing them sans false grip because i find its a surer way to lock out every one at the bottom and easier to get started when the rings are out of reach.