Add some squats for good measure

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WEDNESDAY 090923

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds.

Compare to 080910.

CFBK Strength Preference: CF Football
21, 15, 9

Deadlifts 275 lbs
Burpees
Knees To Elbows

Post times to comments.

150 Comments

This takes a looooong time especially with 1 rack between three people. We did bench first which essentially turned into 5 sets of max reps. Then I did pullups and back squat but they felt rushed and I ran out of time after 3 rounds anyways.

Bench Press (BW 185, scaled to 155)
10-9-7-5-5
Pull Ups (strict)
10-9-7
Squats (BW)
10-10-12

Didn't really go all the way to failure on the pulls or squats (for the squats mainly since I didn't want to bail out)

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BP: (BW 195-200#, scaled up to 205): 5,6,6,5,5
PULS:(strict, BW): 13,13,13,12,11
Back Squat: (205#): 11,11,11,11,11

Back Squats suck after doin all out max deadlift yest.

Bench Press (scaled to 145): 8 (@135), 4, 4, 4, 4
Pull Ups (With small black band): 7, 4, 4, 5, 5
Back Squat (Scaled to 135): 10, 5, 5, 4, 4

Thanks to Luke and Torch for helping me with my form on the back squat. FYI, I weigh neither 135 nor 145 lbs, so I still got a ways to go. ;)

CFE WOD: 10:5 for rds ended up running a total of 750-800m or so. Glad to have a rest day tomorrow

CFE - 10:5 20 rds. 1200m or so.

Bodyweight workout. Getting ready for some phys test action in the near future:

7 rds for time:
5 strict pull ups
10 push ups
10 HQ sit ups
10 Jumping squats, 45#

8:03

This was tough after the past 2 days, especially the bench and squats. But my back squat form was much improved today.
All pullups strict.

BW 195
Bench: 13, 11, 8, 10, 9 Total 51
Pullups: 12, 12, 9, 10, 9 Total 52
Back Squat: 19, 15, 15, 14, 13 Total 76

Not sure that this is true:), but thanks for a post.
AnnaHopn

BW #200ish

BP
(#185) 3 (#155) 10, 9, 6, 5

PU
(kipping) 23, 18, 14, 15, 15

BS
(#205) 16, 14, 11, 11, 10

BW 200ish

Bench at 195: 4, 4, 4, 3, 4

Pull ups, kipping: 10, 10, 10, 10, 10

Squats at 205: 10, 10, 10, 10, 10

I was lazy and should have done more pull ups and squats.

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