Tag Archives: Back Squat



Strength: Back Squat 3×10@65%

Lifted 125# and felt great!


12 minute AMRAP

  • 8 deadlifts 185/135
  • 4 cleans 185/135
  • 200m run

Scaling: 85#

Score: 4+10

I used my new inhaler before the WOD and I had no issues with my breathing, so hooray! 85# was pretty light; probably could have gone with 95#





Max Back Squat

Score: *195#

I put the asterisk because I got 185 & then tried for 205. I wasn’t able to get up but Coach Jon put 195# down for me because I was close & surely could have gotten it. Mostly this just means that I will use 195# as my base for percentages for the 4 week strength cycle we are beginning next week. My last PR was 190# so I’m fine with this. I’m excited to see how much I can improve over the cycle.


10 minute amrap

  • 5 burpees
  • 10 lateral bar hops
  • 15 push press

choose a weight that challenges you, but at the same time you can go unbroken. if you drop the bar that add 5 more burpees to the next round

Score: 4+6 RX

I used 55# but somewhere in the 3rd or 4th round I was completely unable to breathe. Stupid exercise-induced asthma. I’ve been struggling with allergies this season and it has now manifested itself as asthma, something I’ve never had before. Trying to decide if I need to see a doctor for an inhaler. Geez, turning 40 in another month and I’m falling apart like a cheap suit.




Back squat: 20 reps “unbroken” as heavy as possible. 

Coach explained that we will do this every Monday for the next four weeks, so the goal is to find a good weight & see how you improve. I did 95# and it was pretty easy, so I need to increase next week. The class was so crowded that I did the WOD first. Next week I can hopefully do strength first because my legs were pretty shot after all those singles.


10 minute amrap

  • 30 double unders
  • 15 wall ball shots

Scaling: Singles

Score: 4 + 70 (singles)




Max Make-Up Day

Over the last couple of weeks we have maxed several lifts…mostly on days when I couldn’t be at the box, so I was VERY happy to have the make up day. I decided to do back squat and shoulder press.

Shoulder Press: 75#

That’s a 15#PR from about a year ago. I’m happy to PR but a little bummed it wasn’t more.

Back Squat: 185#

Sadly, not a PR. My last PR was 190#. I got 185 with no problem & then instead of adding just 5#, I added 10#. I got down but couldn’t get back up so I tried to roll the bar off my back, only my ponytail was in the way and the bar kinda got stuck. It didn’t hurt but it ripped out a wad of my hair and I have some lovely bruising/rash on my back as a result. Not my week for the barbell & my back, I tell you that! So I didn’t attempt it again or go back down to 190.