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Tag Archives: squat
Sunday 121104
Strength back squat (HB): 30 minutes to a 1RM Conditioning row 5k @ 65-70% of RPE
Tuesday 121030
This is a deload week. The folks in the picture below give a clue as to some of the stuff we will be doing going forward. The next 17-18 weeks will cover 2 overlapping phases and will take us right … Continue reading
Posted in Programming
Tagged air squat, Burgener warmup, hand release push-up, hrpu, hurricane, push up, Sandy, sit-up, squat
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Thursday 121011
Olympic 1) snatch: Within 15 minutes, 3 attempts at max for the day 2) snatch: 1 x 2 @ 70%, 2 x 1 @ 80%, 1 x 1 @ 90%, rest 2 minutes 3) 4 x 3 heaving snatch balance, … Continue reading
Posted in Programming
Tagged Cindy, heaving snatch balance, kipping ring dip, max, pull-up, push up, ring dip, run, shoulder touch, snatch, snatch balance, snatch max, squat
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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
Posted in Programming
Tagged back squat, burpee, front squat, power clean, pull-up, squat
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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
Posted in Programming
Tagged back squat, calf raise, depth drop, GHD sit-up, LBBS, Pendlay row, sit-up, squat
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Tuesday 120828
Strength EMOM for 7 minutes, 2 back squats (HB) @ < 60% of 1RM Note: Concentrate on maximal bar speed. Conditioning 8 minute AMRAP 5 pullups 10 push ups 15 squats Skill 10 minutes to practice skill of choice. Treat … Continue reading
Posted in Programming
Tagged Cindy, EMOM, HBBS, pull-up, push up, recovery, rest, squat
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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
Posted in Programming
Tagged ab roll, back squat, double under, LBBS, plate hold, pull-up, squat, TGU, weighted pull-up
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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
Posted in Programming
Tagged back squat, broad jump, LBBS, saw row, side chop, squat, squat clean, squat clean thruster, thruster
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Saturday 120811
Strength “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Note: Read this. You may take as much time as you want for each lift however limit attempts at a 1RM to 3 per movement.
Wednesday 120808
Strength 1a) 5 x 3 back squat (LB) @ 75% of 3RM LBBS, rest 2-3 minutes 1b) 5 x 10 unweighted bulgarian split squats (5 each leg), rest 2 minutes Conditioning A EMOM for 10 minutes 2 power cleans @ … Continue reading
Posted in Programming
Tagged bulgarian split squat, clean, EMOM, handstand walk, hspu, LBBS, muscle-up, power clean, squat, wall ball
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