back squat's tag archives

Monday the 28th of July, 2014

Back Squat 5-5-5-3-1+ Romanian Deadlift 10-10-10  Rest as needed With a running clock, perform 1 Thruster the 1st minute, 2 Thrusters the second minute, etc. until you are unable to complete the round. If you complete the last round within the minute you MUST attempt the next round.  Prescribed load: 100/68# Supplement: 30 strict toes to bar Skill of the week: Muscle Up Challenge of the week: 3 minute AMRAP, Row 500 meters, max effort burpees

07.28.14

Warm-up 1) Mobility as needed 2a) 3x35 Dubs 2b) Rebounding box jump practice (No more than 50 reps total volume) Gymnastics 3) Pull A Barbell 4) Back squat week 10/ day 1, [1 x 4@ 60%, 1 x 4@70%, 1 x 4@ 80%, 1 x 3@90%, 2 x 4@ 90%] Conditioning 5) "Smoke screen" 500 row (0 Damper) 400 run 30 *KBS (70/53) *15 Goblet squat penalty after each break 20 Burpee over rower 10 **Narrow grip strict HSPU **hands under shoulders Rest the balance of 20 minutes x 2 rounds. Record time...

07.25.14

Warm-up 1) Mobility as needed 2) 60 sec Hollow hold/ 60 sec Superman hold x 3 Gymnastics 3) Pull B Barbell 4) Power jerk + Split jerk, 5 sets building 5) Back squat week 9/ day 3, [1 x 4@ 65%, 1 x 4@ 70%, 5 x 4@ 80%] Conditioning 6) 5 rounds for time, 10 Deadlifts (225/155) 20 wall-ball (20/14)

07.23.14

Warm-up 1) Mobility as needed 2) Goblet squat/ Legless rope climb (determine reps as part of your warm-up) Gymnastics 3) Push B Barbell 4) Back squat week 9/ day 2, [1 x 3@ 60%, 1 x 3@ 70%, 1 x 4@ 80%, 1 x 3@ 90%, 2 x 5@ 85%] -If you have missed lifts on the first day of the cycle make sure you adjust your max lower as needed. Conditioning 5) "Triple 3" Row 3,000 meters 300 double-unders Run 3 miles

07.21.14

Warm-up 1) Mobility as needed 2) Double-under Flight simulator 5-25-5 Gymnastics 3) Push A Barbell 4) Back squat week 9/ day 1, [1 x 3@ 65%, 1 x 4@ 75%, 3 x 4@ 85%, 1 x 5@ 90%] Conditioning 5) 5 rounds, each for time 10-15 UB Thrusters (95/65) 200 meter sprint rest 90 sec after each round rest 8 minutes 5 minute AMRAP 50 Push-press 50 Cal row