{"id":1410,"date":"2011-03-31T14:56:29","date_gmt":"2011-03-31T14:56:29","guid":{"rendered":"http:\/\/blog.familyofgoldsteins.com\/?p=1410"},"modified":"2011-03-31T14:56:29","modified_gmt":"2011-03-31T14:56:29","slug":"more-back-squats","status":"publish","type":"post","link":"https:\/\/blog.familyofgoldsteins.com\/?p=1410","title":{"rendered":"More Back Squats"},"content":{"rendered":"<p>Last night was fun! I know that I usually just write about the workout, but since we did so much during out warm up, I&#8217;ll include that too!<\/p>\n<p><strong><u>Warm Up<\/u><\/strong><\/p>\n<ul>\n<li>Death By Double Unders: 10  &#8211;  20  &#8211;  30  &#8211;  40  &#8211;  50  &#8211;  65 unbroken (5 fails)  &#8211;  I got to the 30&#8217;s and got somewhere around 33. Couldn&#8217;t get 40s. Oh well. <\/li>\n<li>30 pull ups  &#8211;  I practiced my butterfly kips here and they are certainly coming along. I can get about 5 consistently now. <\/li>\n<li>30 ring push ups<\/li>\n<li>15 burpee box jumps  &#8211;  These just suck. That&#8217;s all. <\/li>\n<li>Stretching<\/li>\n<\/ul>\n<p><strong><u>Strength<\/u><\/strong><\/p>\n<p>Back Squat: 5  &#8211;  5  &#8211;  5  &#8211;  5  &#8211;  5 @ 75% of your 1RM. In my case, my 1RM is 345#, so 75% of that is 258#. <\/p>\n<p>After a warm up set with 155#, I moved on and up: <\/p>\n<ol>\n<li>195#<\/li>\n<li>225#<\/li>\n<li>245#<\/li>\n<li>265#<\/li>\n<li>275#<\/li>\n<\/ol>\n<p><strong><u>WOD<\/u><\/strong><\/p>\n<p>2x<\/p>\n<ul>\n<li>500m Row<\/li>\n<li>25 GHD sit ups<\/li>\n<li>25 GHD back extensions <\/li>\n<\/ul>\n<p>I did this one in 8:03. The second I finished my first 500m, unhooked my feet from the C2, and stumbled over to the GHD, I immediately regretted my decision to use the GHD. When the WOD was over though, I was happy that I did b\/c I think that doing it on the floor would have been too easy. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Last night was fun! I know that I usually just write about the workout, but since we did so much during out warm up, I&#8217;ll include that too! Warm Up Death By Double Unders: 10 &#8211; 20 &#8211; 30 &#8211; 40 &#8211; 50 &#8211; 65 unbroken (5 fails) &#8211; I got to the 30&#8217;s and [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[28,40,171,145],"class_list":["post-1410","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-back-squats","tag-crossfit","tag-death-by-double-unders","tag-workout"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1410","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1410"}],"version-history":[{"count":0,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1410\/revisions"}],"wp:attachment":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1410"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1410"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1410"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}