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back squat

Monday the 10th of November, 2014

Back squat 10-10-10-10  Up to 65% Pistols (Alternating) 10-10-10 Rest as needed Conditioning 2 rounds for total reps: 3 minutes 75/53 pound Barbell Thruster 2 Minutes Chest to Bar Pull Ups 2 minutes rest Supplement 3 x 20 GHD Hip Extension 100 abmat sit ups, fast
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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. 
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07.28.14

Warm-up 1) Mobility as needed 2a) 3×35 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 ro
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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-ba
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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 mak
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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 r
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07.03.14

Rest day We will be testing the Back squat max tomorrow and again on Saturday. If you are behind or need to make it up make sure you give yourself 2 days of leg rest.  Be at gym at 10:30am tomorrow if you are maxing or want to do your own thing.  Post WOD grill and chill. BYOBeer and
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06.30.14

Warm-up 1) 2rds, 500 run/ 30-50 UB Dubs 2) Mobility and Lift prep as needed Gymnastics 3) Pull A Barbell 4) Hang power snatch to heavy double in 3 attempts 5) 1 Stop (Below knee) Power clean to heavy single in 3 attepmts Conditioning 6) 10 rds each even: 3 Dynamic back squat (50% of c
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06.28.14

Warm-up 1) 3 x 250 row/ rest 60 seconds after each 2) Mobility as needed Gymnastics 3) Push A Barbell 4) Back squat week 5/ day 4, [10 x 3@ 85% + 30 pound increase from Week 3] Conditioning 5) On a running tabata clock perform the following: 100 reps of Squat 50 reps of Kettlebell swi
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06.27.14

Warm-up 1) 200 meter run/ 10 KBSnatch(53/35)/ 15 Air-squats/ 20 Burpees/ 15 Air squats/ 10 KBsnatch/ 200 meter run 2) Mobility as needed Gymnastics  3) Pull B 4) Max height pause squat box jump (hold bottom position of squat for 3 seconds then explode onto top of box)  Barbell 5) Back
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