Back Squat Wednesdays

There is a voice inside of you
That whispers all day long,
“I feel this is right for me,
I know that this is wrong.”
No teacher, preacher, parent, friend
Or wise man can decide
What’s right for you–just listen to
The voice that speaks inside.” 
— Shel Silverstein

Because of our snow day yesterday the triple-wide was packed today. But like a seasoned Army General, Chad had us working like a well oiled machine of seasoned veterans marching into battle. BBF Carmen was my partner, and awesome partner at that, as we toiled away with the backsquats and then beat out each round of rowing, and burpees and snatches as only two BFF’s can do. Go team. Love the Partner WODs. And backsquat Wednesdays.

I. Strength

High Bar Back Squat

1 x 5 @ 85% – completed at 135lbs.

2 x 3 @ 90% – completed at 140lbs.

3 x 1@ 95% – completed at 145lbs, then 150lbs.

* Rest 2 Minutes Between Sets

II. Conditioning:

With a Partner Complete:

4 Rounds For Total Working Time of:

Row 300m

14 Lateral Burpees (Over The Bar)

Power Snatches (135/95)

* One Partner Is Working While The Other Rest.

Completed: 3 rounds plus, then ran out of time. Snatch at 55lbs. Chad pointed out something to remember, when you get tired you lean over at the waist, not fully squatting down to get the bar…don’t do that, you’ll burn yourself out, keep proper form. Thanks, Chad.

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