Thursday, November 19, 2009

Fitness - 20 Rep Back Squat & WOD - 11/19

Got very little sleep last night so I was pretty tired all morning and generally felt slow and fatigued. It took a while for my body to wake up and get moving.

Focus: Back squat, 1x20 going heavy
1x21 - 125 Kg (275.6#)

20 rep back squat is torture. The goal of the 20 rep back squat is not really to get to 20 reps. You're supposed to pick a weight that's hard for ten. Like, you don't think you'll be able to get that 11th rep. And then try to grind out 20 reps with this weight that feels like it's going to fold you in half. From rep 12 on, it was a fight. After 12 they were all done as singles, taking a break at the top to catch my breath and re-pressurize. The entire set probably took around 3 minutes.

I did this same weight last time we did a 20 rep back squat and got 20 reps that time as well. I wanted to go up but Dave wanted me to stay at 125. Not sure why, he said if I got 20 then next time we'd take it up 5-10 kilo's. Next time I want to choose an overly heavy weight. A weight that I'll be lucky to get 15 or 16 reps with.

WOD: 21-15-9-6-3 of:
Kettle bell SDLHP's - 24 Kg bell in each hand
pull ups
air balls - 20# med ball

Score: 7:48
Calories burned (focus and WOD): 634

This felt brutal after my squat effort, totally drained me. The SDLHP's were a lot of hip work after the squats. Not to mention, going from SDLHP's strait to pull ups was not fun. My back and arms got burned out fast. The air ball is when you hold the ball over head and do squat jumps. So it's kind of like a wall ball but you never let go of the ball, holding it overhead the whole time.

Today was a tough day at the gym, I feel pretty spent. At least we didn't have to row today though.

No comments:

Post a Comment