back squat's tag archives

04.12.14

Warm-up 1) 100 meter UB Buddy carry x 4 rds 2) Rope climb practice Barbell 3) Back squat 5-5-5-5-5+ (65-65-65-75-85%) Conditioning 4) M/F team each complete one round of the following: 1000 meter row 25 Pistols 15 Cleans (225/135)

03.12.14

1) Practice Front lever 2) 5 rds, 5 Dragon flags/ 7 Strict ring dips 3) Work up to a max Split jerk 4) Back squat 80% x 3 every 90 seconds x 6 sets 5) 5 Minute AMRAP 4 Power clean (135/95) 8 Toe to bar 12 Box jump (24/20) rest 2 minutes 5 Minute AMRAP 4 Deadlift (205/185) 8 Toe to bar 12 Box jump (24/20) 4) Practice Muscle-ups or bar muscle-ups (barring hand tears)

02.11.14

Warm-up 1) 3 rds, 30 Dub/ 15 Hip ext/ 15 HR Push-up/ 15 GHD AM) Barbell 1) Snatch to max for day in 20 minutes, perform 1-1-1 at 90 % of max for day, 2) 10 Rep Hang clean (3/3) 3) 20 Rep back squat, add 5 lbs from last time WOD 4) 7 Minute AMRAP 3 Thruster (100/70) 3 T2B 6 Thruster 6 T2B 9 Thruster 9 T2B etc. As high as possible in 7 minutes. Gymnastics 6) Practice Butterfly Kip and/or C2B pull-up PM) Conditioning 10 rds ea. Even min-25 Dub/ 6 DB snat...

01.21.13

1) 1 round every 3 minutes x 3 rds total, 300 Meter row/ 15 Hip extension/ 15 GHD sit-up 2) Mobility for Muscle-up 3) 3 rds, NFT: 3-7 Muscle-ups/ 5 Wall walks/ 10 Pistols AM) 1) 1 Snatch + 6 OHS x 5 rounds, Increase load along the way, rest 2 minutes after each rd. First snatch can be power or squat 2) Hang clean (anyway) 20 rep max (6/6) 3) Back squat 6(65%), 5(70%), 4(75%), 3(80%), 2(85%), 1(90%), Max reps (80%) WOD 4) 8 minute AMRAP 10 Thrusters(105/75) 40 Double-unders PM...

01.07.13

Warm-up 1) 3 rds, 300 Meter row/ 10 Hip extension/ 10 GHD sit-up 2) 1 muscle-up/ 3 Dip/ 1 Muscle-up every every 90 seconds x 10 Barbell 3) 1 Power Snatch every 10 seconds x 12, 1 Squat Snatch every 30 seconds x 18 (165/108) 4) Hang clean (anyway) 20 rep max (4/6) 5) Back squat 6(65%), 5(70%), 4(75%), 3(80%), 2(85%), 1(90%) WOD 6) 7 rounds for time: 5 Burpee 10 Pull-up 15 squat PM session-Optional 7) Row or Airdyne for calories 30:30 x 15 rds

01.05.14

Warm-up 1) Dynamic warm-up of choice 2) 50 cal Row/ 40 Push-up/ 30 T2B/ 20 HSPU/ 10 Rope climb Barbell 3) CNJ to heavy in 30 minutes 4) Bench press 3x10 Team WOD 5) For time in same sex teams of 3 complete: 100 yd Sled push-pull(450/250) 200 STO(135/95) 300 Bar touch burpees 200 Back squat 100 yd sled push-pull

12.17.13

Warm-up 1) 500 Jog/ 400 Run/ 200 Jog/ 200 Run 2) 30 KB swings(53/35)/ 30 HSPU 3) Mobility for Snatch Barbell 4) Squat snatch-3 TNG(65%) EMOM x 10 5) Hang clean 20 rep max 6) Back squat 5-5-5 (add five lbs to each lift from last time) WOD 7) Open WOD 11.1 10 min AMRAP 30 Dubs 15 Power snatches (75/55) Core Hold each for 20 seconds, rotate around and back in reverse direction x 3 sets Hollow body hold Side body hold (R) Side body hold (L) Superman hold

12.15.13

Warm-up 1) 1K jog 2) Barbell warm-up- 5 Snatch grip squat thruster/ 5 OHS x 2 3) Barbell tech to warm-up- Hang power snatch+OHS+Power snatch+OHS Barbell 4) Snatch to 85% 5) CNj to 85% 6) Back squat 5 rep max WOD 7) 4 rds on 5 minutes Row 500 Run 200 50 Dubs 5) Abs

12.10.13

Warm-up 1) 500 run 2) KB complex 2-4-6-8-10(total reps)- Goblet Squat/ Swing/ KB snatch 3) UB Strict pull-up EMOMx5 Barbell 4) Snatch Push-press + Snatch Balance + OHS to heavy 5) BW OHS x 15 reps (Scale load as needed to get 15 reps) 6) Back squat 5-5-5 WOD 7) 2-4-6-8-10 Squat clean(225/143) Deficit HSPU(Plette+Abmat) Gymnastics 8) Practice C2B pull-ups (30-40 reps total) Core 9) Abs of choice

12.03.13

Warm-up 1) 7 rds, even: UB Strict HSPU/ odd: UB Strict Pull-up (you determine reps, maintain rest during min) 2) Barbell tech for snatch 7x3 Barbell 3) Snatch balance + OHS to heavy (use this as warm-up for OHS) 4) Bodyweight OHS x 15 reps (Scale load as needed to get 15 reps) 5) Back Squat 3x5 (add weight from last week, no failures) 6) WOD 7 minute Ladder KB swing(70/53) Thruster(95/65) Gymnastics 7) Practice C2B pull-ups Core 8) ABS of choice