back squat

Monday, February 12, 2018

Strength: Back Squat Every Two Minutes for 12 Minutes:
2 Back Squats Climbing to 85% of 1RM

Workout: As Many Rounds and Reps as Possible in 12 Minutes of:
5 Power Snatch (115,75)
20’ Overhead Walking Lunges (115,75)
5 Front Squats (115,75)
20’ Front Rack Walking Lunges (115,75)

Wednesday, January 31, 2018

Strength: Back Squats
20 Reps of Back Squats Unbroken. Add 5
lbs. to last week’s weight.

Workout: 8 Rounds For Time of:
8 Handstand Push Ups (Open Standard)
8 Kettlebell Swings (53,35)
8 Goblet Squats (53,35)

Thursday, December 21, 2017

Strength: Back Squats 5 x 4 (Climbing)

Workout: For time:
100 Hang Power Snatch (75,45) RX+(95,55)
*On break #1 perform 1 Rope Climbs
On break #2 perform 2 Rope Climbs
On break #3 perform 3 Rope Climbs
On break #4 perform 4 Rope Climbs
On break #5 perform 5 Rope Climbs
Each break after 5 will only be 5 Rope Climbs each time

Thursday, November 30, 2017

Strength: Back Squat – Find 1 Rep Max

Workout: : As Many Rounds As Possible In 5 Minutes of:
10 V-Ups (10/8 Medicine Ball)
10 Overhead Lunges with Med Ball
Rest 1 Minute
As Many Rounds As Possible In 4 Minutes of
7 Burpees
25 Hollow Rocks
Rest 1 Minute
As Many Rounds As Possible In 3 Minutes of
20 Mt. Climbers
10 Tuck Ups

Wednesday, November 22, 2017

Strength: Back squat
Find 1 Rep Max with a 10 second hold in the bottom
10 Power Snatches with PVC in between sets

Workout: As Many Rounds as Possible in 10 Minutes of:
3 Bar Facing Burpees
3 Power Snatches (155,115)
6 Bar Facing Burpees
6 Power Snatches (155,115)
9 Bar Facing Burpees
9 Power Snatches (155,115)…
After each round completed add 3 Reps to each Movement.

Accessory: Every 3 Minutes for 15 Minutes of:
6 Bar Muscle Ups
Every 2 Minutes for 20 Minutes of:
10 Strict Pull Ups

Wednesday, November 8, 2017

Strength: Back Squats:
Set 1-10 reps @ 50% of 3 Rep Max
Set 2-6 reps @ 75% of 3 Rep Max
Set 3-Max Reps of 3 Rep Max
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: 5 Rounds of:
400 Meter Run
*rest 2 minutes
500 Meter Row
*rest 2 minutes

Accessory: 5 Minutes cool down Airdyne
Mobility
2:00 of Standing Straddle
2:00 of Dragon (RT/LT)

Thursday, October 26, 2017

Strength: Back Squats:
Set 1-10 reps @ 50% of 3 Rep Max
Set 2-6 reps @ 75% of 3 Rep Max
Set 3-Max Reps of 3 Rep Max
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: 10-9-8-7-6-5-4-3-2-1 reps for time of:
Toes to Bar
Kettlebell Swings (53,35)
*After Odd sets max reps Dumbbell Bench Press (50,35)

Accessory: 3 Position Wrist and Forearm Stretching

Thursday, October 5, 2017

Strength: Back Squat
Set 1-10 reps @ 50% of 6 Rep Max
Set 2-6 reps @ 75% of 6 Rep Max
Set 3-Max Reps of 6 Rep Max
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: For time
50-ft Handstand Walk
10 Toes To Bar
10 Deadlifts (275,185)
50-ft Handstand Walk
12 Toes To Bar
12 Deadlifts (275,185)
50-ft Handstand Walk
14 Toes To Bar
14 Deadlifts (275,185)
50-ft Handstand Walk
16 Toes To Bar
16 Deadlifts (275,185)
Time Cap: 20 minutes