Tag Archives: back squat

Thursday 121004

Olympic thruster (from floor): 15 minutes, heavy single, but not maximal Strength 3 x 2 back squat (LB) @ 85%, rest 2-3 minutes Midline/Skill 5 minute AMRAP strict, false-grip, muscle-ups Or, if you do not have muscle-ups, 5 minute AMRAP … Continue reading

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Thursday 120927

Strength/Midline 1) back squat (LB): 1 x 6 @ 80%, 1 x 4 @ 85%, 1 x 4 @ 90%, 2 x 2 @ 95%, rest AT LEAST 3 minutes 2a) 3 x 5 good mornings @ 40-50% of 1RM … Continue reading

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Sunday 120923

Strength back squat (HB): 1 x 8 @ 65%, 1 x 6 @ 75%, 1 x 4 @ 85%, 1 x 4 @ 90%, rest 2-3 minutes Note: Back squat is based on 1RM of HBBS or 90% of 1RM … Continue reading

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Wednesday 120919

Danny matched his 265# clean and jerk PR in competition this past weekend at The Pump Games… after rowing 1,000 meters. My guy weighs like a buck seventy. Strength 1) back squat (LB): 1 x 8 @ 70%, 1 x … Continue reading

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Wednesday 120905

Strength/Midline 1) back squat (LB): 1 x 20 @ 50% of 1RM, 1 x 15 @ 60%, 1 x 10 @ 70%, 1 x 5 @ 80%, rest exactly 2 minutes 2a) 3 x 10 barbell calf raise, use weight … Continue reading

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Wednesday 120822

Strength back squat (LB): 3 x 5 @ 77%, 2 x 3 @ 82% of 1RM, immediately to 5 x 5 weighted pull-up, as heavy as possible, rest AT LEAST 3 minutes Conditioning A partner wod: 5 rounds: 100 double … Continue reading

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Sunday 120819

Strength 1) back squat (HB): 5 x 8 @ 70% 1RM, rest 2 minutes 2) 5 x 4 front squat 1&1/4, as heavy as possible, rest 2 minutes (video, video) Note: Back squat is based on 1RM of HBBS or … Continue reading

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Wednesday 120815

Strength 1) back squat (LB) 3 x 5 @ 75%, 2 x 3 @ 80% of 1RM, immediately to 2) 5 x ME broad jumps w/ medball @ 20/14#, rest AT LEAST 3 minutes Conditioning A 7 x 1 min … Continue reading

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Tuesday 120731

Strength 1) 5 x 3 back squat (LB) @ 85 of 3RM LBBS, rest 2-3 minutes 2) 5 x 3 push press, heavier than last week, 60 sec Strength/Conditioning A EMOM for 8 minutes, alternating between 6-8 Pendlay rows, as … Continue reading

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Wednesday 120725

Strength 1) Back squat (LB): 1 x 3 @ 90%, 1 x 1 @ 100%, 1 x 1 @ 105%, 1 x 1 @ 110%, 1 x 1 @ 105%, based off 3RM LBBS, rest at least 3 min between … Continue reading

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