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

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 BYOMeat. Location TBD. 

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 current max) odd: 1 Power clean + 2 Hang power clean + 3 jerk

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 swing (70/53)

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 squat, week 5/ day 3, [7 x 5@80% + 30 pound increase from Week 3] Conditioning 6) 10 rds for time 3 Bar muscle-up 30 Dubs

06.25.14

Warm-up 1) 5 rds, even: 200 meter run/ odd: 15 Kettelbell swings(53/35) 2) Mobility as needed Gymnastics 3) Push B Barbell 4) Back squat week 5/ day 2, [5 x 7@ 75% + 30 pound increase from Week 3] Conditioning 5) Perform complex at each weight for the required reps (1 Power clean/ 1 hang squat clean/ 1 Shoulder to overhead)  For time: 25 lateral Bar burpees 9(165/105) 500 meter run 7(205/125) 500 meter run 5(235/155) 25 Pull-ups