Strength Cycle

25
Nov

Strength Cycle

And so it begins! This is the start of our strength cycle. We’ll be hitting squats, presses, deadlifts, and bench almost every week. Three weeks will see AMRAPs at the end of each session (where you attempt max reps at your prescribed weight), followed by a deload week where we back off a bit. Percentages will go up over the next few months, as will your reps (hopefully). At the end, we’ll re-test to see how much of beast you became.

Rep Goals and Caps

Back Squat
5 x 45-55-65-70-75+

3 rounds
10 Squat Cleans (135/95#/60%)
20 Box Jumps (24/20”)

Compare to Nov.14/12

*Amanda S – it’s 1 month until Christmas

28 Responses

  1. Remi F

    Back Squat
    5 x 45-55-65-70-75+
    110-135-160-170-185 (15 reps).

    3 rounds
    10 Squat Cleans (135/95#/60%) 95
    20 Box Jumps (24/20”)

    9:39

  2. Back Squat x5
    95 – 115 – 135 – 145 – 155 (x15)

    Welp. Guess I’m going up next week.

    3 Rounds
    10 Squat Cleans 55# WITH A BAR!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
    20 Box Jumps 20″

    7:48

    My wrist is FINALLY feeling better! All those squat cleans with zero pain, just some stiffness in my forearm. WOOHOO!

  3. Shane Hayes

    Back squats off 455
    205 x 5, 250 x 5, 295 x 5, 325 x 5, 340 x 15!! Ouff that was very draining, but the squats felt fast and strong all the way through I know I could have done a few more or passed out…

    Wod rx’d: 6:15
    Box jumps were hard…

    Great class Ingrid!!

  4. Cheryl

    Back Squat
    5 x 45-55-65-70-75+ % (based on 1RM 115#)
    5 x 50-60-75-80#, 13 x 85# (rep 14 failed) – Thanks for the spot & push Ingrid & Heidi.

    3 rounds
    10 Squat Cleans (40#)
    20 Box Jumps (20”)

    8:28

    Thanks for the box jump tip Ms. Ingrid.

  5. Del

    Back Squat
    5 x 45-55-65-70-75+
    155-195-225-245-265×15
    3 rounds
    10 Squat Cleans (135/95#/60%) did dl and hang squat cleans
    20 Box Jumps (24/20”) step ups
    10:08
    hammy felt a twinge after first 3 reps so scaled it down

    Thanks Kevin!

  6. Jeff Leech

    Back Squat
    5 x 45-55-65-70-75+
    135-205-245-260-275(8)

    3 rounds
    10 Squat Cleans (135/95#/60%)
    20 Box Jumps (24/20”)
    7:42 rx fun wod good burn in the legs

  7. Allyson

    Back Squat
    5 x 45-55-65-70-75+
    85-100-120-125-135# – 15 reps at end, change to 190

    3 rounds
    10 Squat Cleans (135/95#/60%) – used 65#
    20 Box Jumps (24/20”)
    8:08

  8. Joe

    Back Squat
    5 x 45-55-65-70-75+
    90-110-130-140-150 (15 reps)

    3 rounds
    10 Squat Cleans (135/95#/60%) with 75# could go up
    20 Box Jumps (24/20”) 20 inch
    7:31

  9. Frankie

    Back Squat
    5 x 45-55-65-70-75+
    175-215-255-275-295(10 reps)

    3 rounds
    10 Squat Cleans (115#)
    20 Box Jumps (24”)

    9:15
    PR of 34 seconds

  10. Bobbie-Jo Killam

    Back Squat
    5 x 45-55-65-70-75+
    90-110-130-140-150 (9)

    3 rounds
    10 Squat Cleans (60#)
    20 Box step ups (12”)
    *didn’t want to aggravate my plantar fasciitis*

    7:57

  11. Melanie

    Back Squat (1 rep max 165)
    5 x 45-55-65-70-75+
    75 – 85 – 110 – 115 – 125×11
    165 max confirmed!
    (Sorry I doubted your plate counting Mike!)

    3 rounds
    10 Squat Cleans (65#)
    20 Box Jumps (20”)(step-ups)
    9:41
    My legs died a little during the back squats, and this workout polished them off nicely!
    Thanks Miss Ingrid!

  12. Aubrey

    Back Squat
    5 x 45-55-65-70-75+
    185-195-205-225-235 (13reps) seeing stars lol!
    Thanks Dan for sharing the bar
    3 rounds
    10 Squat Cleans (135/95#/60%) 95#
    20 Box Jumps (24/20”) 20
    8:33
    Thanks Marcel

  13. Marcel

    Back Squat — Based off 300#

    5 x 45-55-65-70-75+

    135-165-195-215-225 x 9

    3 rounds
    10 Squat Cleans (135/95#/60%) 115#
    20 Box Jumps (24/20”) did 20″

    9:43 (No PR 8:44)

  14. Heidi

    Back Squats x 5
    % based on 170#
    40% @ 80#
    55% @ 95#
    65% @ 110
    70% @ 120
    75% @ 130# x 15

    WOD: 3 Rounds
    10 Squat Cleans @ 70#
    20 BJ’s @ 20″
    Time: 10:06

    That was a 29 second PR from 2012 with same weight. Squat cleans were tough.

  15. Gabriel

    back squat x 5
    115-145-170-
    185-195×15
    add 10# next week

    3 round
    10 squat clean 135#
    20 box jump 24 in
    6:32 as RX’d

    Thanks Ingrid!

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