back squat's tag archives

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    

06.23.14

Warm-up 1) 150 Dubs/ 500 meter run/ Max Dubs with balance of 5 minutes 2) Mobility as needed Gymnastics 3) Push A Barbell 4) Back squat, week 5/ day 1, [4 x 9@70 + 30 pound increase from Week 3] Conditioning 5) 3 rounds for time: 10 Bar facing burpees 12 Power cleans (135/95) 14 T2B (10 minute strict cap)

06.21.14

Warm-up 1) 5 rds each, Even: 200 row/ Odd: 20 Dubs/10 Squats 2) Mobility as needed Gymnastics  3) Pull B Barbell 4) Back squat, Week 4/ day 4, [3x10x85% + 20lb increase from week 3] Conditioning 5) 3 rounds for time, 3 Power snatch  (155/105)  6 Hang squat snatch 9 Overhead squat 200 meter run

06.20.14

Warm-up 1) 1000 meter jog/ up to 2 attempts at Max set of UB Dubs 2) Mobility as needed Gymnastics 3) Push B 4) Reactive depth jump 7x3 (step off 20" box then explode off the ground up and over PVC pipe set at 24/30") Barbell 5) Back Squat, Week 4/ day 3, [7 x 5@80% + 20 pound increase from Week 3] Conditioning 6) 10 rounds for time, 2 Muscle-ups/ 4 Strict deficit HSPU/ 8 KBS (70/53)

06.18.14

Warm-up 1) 500 meter jog/ Double-under Flight simulator up to 30 and back down 2) Mobility as needed Gymnastics 3) Max rep Muscle-up 4) Pull A Barbell 5) Week 4 day 2, [5 x 7@ 75% + 20 pound increase from Week 3] Conditioning 6) For time: "Magic Mike" 3 rounds 20 yard Handstand walk 400 meter run 50 Anchored sit-ups 5 Rope climbs Announcement We will be organizing a group to do the Battle Frog 5K obstacle course race on November 15. If you are interested please click o...