Category Archives: Back Squat

November 11, 2015

Strength Six sets of: Back Squat Set 1 – 3 reps @ 75-80% Set 2 – 2 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 3 reps @ 80-85% Set 5 – 2 reps @ … Continue reading

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November 2, 2015

A. Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat, and then… B. Every 3 minutes, for 15 minutes (5 sets): Back Squat x 2-3 reps @ 30X1 C. Against a 2-minute running clock, perform … Continue reading

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October 26, 2015

Strength Back Squat 5x (6 @ 75%) Deadlift 5x (6 @ 75%) Shoulder Press 5x (6 @ 75%) Bench Press 5x (6 @ 75%) Metcon 4 rounds of: 20 Wall Ball 15 Pull ups 10 Cleans

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October 21, 2015

Strength Find new 1 Rep Max Back Squats Deadlift MetCon 3 rounds for time: 250m Row (or 200m Run) 20 Wall Ball 20 KB Swings Rest 3 minutes

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October 16, 2015

Strength Back Squat 3x (8 @ 70%) Deadlift 3x (8 @ 70%) Shoulder Press 3x (8 @ 70%) Bench Press 3x (8 @ 70%) Metcon Four rounds for time: 10 Toes to Bar 15 Box Jumps 20 Wall Ball

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September 4, 2015

Strength Back Squats 5x(10 @ 64%) MetCon Helen 3 rounds of: 400m Run 12 Pull ups 21 Kettlebell Swings *Choose weights for the MetCon that are challenging, but still allow you to move quickly with good form.

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August 1, 2014

SWOD: Back Squat 40% x 5 50% x 5 60% x 5 ONLY SWOD: Elizabeth: 21-15-9 of: Squat Clean (135/95#) Ring Dips

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July 25, 2014

SWOD: Back Squats 75% x 5 85% x 3 95% x 1 or more SWOD: 10 minute AMRAP: 5 Hang Squat Cleans (95/65#) 5 SDHP (95/65#) 5 Push Press (95/65#) (add weight vest if desired)

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July 18, 2014

SWOD: Back Squats 80% x 3 85% x 3 90% x 3 or more SWOD: 5 rounds of: 10 Pullups 20 Squats 10 Atomic situps 20 Box Jumps

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July 11, 2014

SWOD: Back Squats 75% x 5 80% x 5 85% x 5 or more SWOD: 4 rounds for time: 400m Run 50 Air Squats

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