Back Squat build up for 20 Rep Max E3MOM
5 to 10 – 5 – 2 – 1 – 20rep max attempt
For Time:
2 – 4 – 6 – 8 – 10 Reps of:
Hang Squat Cleans 95/65 RX+ 115/75 MRX 75/55
Handstand Push-Ups RX+ Strict
REST 3 minutes
10 – 8 – 6 – 4 – 2 Reps of:
Power Cleans
Shoulder to Overhead
Them boys wearin that pavement out! They grinding and having fun doing it. CFHSV goes hard!
Studs to the Extreme ! “SPARTA !!! “
On a side note, I may have made a mistake doing all those squats at the Fire station Saturday ?
#GoonSquad
Oh gracious! So many studs, all working hard and showing out! Way to be CFHSV! You ALL rock…but I’m kind of partial to the one wearing a knee brace for sit-ups?
?
We’re just trying to get jacked and tan
A. 255(12) ? couldn’t make myself pay the price
B. 7:59 RX (6:01/1:58)
No wonder the parking lot needs re-paving, these BAMFs were out there throwing down!
A: 185 for 20 reps)
B: I think it was 12:25 Rx, strict HSPU
Back squat waves e2mom
200-6,215-4,230-2
215-6,230-4,245-2
230-6,245-4,260-2
20 rep max – 210
Wod 8:54 RX +
5×5 @ 210
5:51 rx+
CFHSV athletes are always impressive and every day is a show out session on our way to becoming mo’ fit than the previous day. From time to time there’s a full moon and someone shines bright.
Stephanie Ortega doesn’t post often enough so allow me to post for her. Ya girl Steph went plum off this morning on the 20RM Back Squat.
245lbs for 20 – She so bad she good. Most impressive Steph. Congrats on those numbers girlfriend
I knew she would not disappoint! She is a force!
That’s what I’m talking about! ?? You can’t hide under that load, “It’s not how many times you get knocked down, it’s how many times you stand back up that counts!”
Goodness have Mercy!! Steph is INCREDIBLE!!! Thanks for sharing Nate. Love to hear tidings from the early hours 🙂
Excellent shout out Nate! Steph killed it this morning. I was breathing FOR HER while I was counting! Amazing to watch and I swear she could have added 10#! Next time…
Thanks, Nate!!
It’s that good programming ?? and naivety of not knowing what I could hit for that lift that allowed me to trick myself into putting that much weight on ?
How is this my first 20RM back squat ever? ?
Ask me how I feel about it in 2 days when DOMS sets in though. Bruh.
Crazy strong Steph!! I’d get up early to see that! Way to go!!
A. 205 for 20RM (PR)
B. 5:11 kipping HSPU/RX+ weight
Strong work Mandee!
A: 315×14
B: 9:13 RX
Great job Matt !
A. 270 for 20rm (PR)
B. 6:34 Rx+
Strong, Strong, Strong work Bradley!!!
That picture made my day! Just some good ole throwdown fitness going on there. Truly admire it. Way to rep.
Male 48y/o 171lbs / 5’5″
20RM = 175lbs
WOD: 7:30 at 95lbs scaled HSPU to Pike parallette HSPU
On a side note 1st time able to do two kipping HSPU to 2 ab-mats since blow out. Get some
Great job Coach ?? ! “For I am better trained and will fight with all my might”, I think this applies to CFHSV seeing who does our programming ! Hope to do this later this week, still under the weather.
A. 165# (20)
B. 7:18 Rx
17/20 @ 275
8:30?ish? I don’t remember now. ???
A. 215
B. 6:42 scaled to pikes
6:15pm Class:
A: BackSqt, E3MOM 5×5 –
225(5)-235(5)-255(5)-265(5)-275(5)
B: 5:33, RX (splits – 3:27/2:06)
– Great class Misty/Mandee/Bradley!! That is one nasty looking group!! Lots of strength, endurance and heart present in this pic!! Keep it up studs!!
5:14/2:37 rx
Scaled back squats: 5 x 5
305
8:30 rx+
?