Posts tagged Back Squats
Workout of the Day 150831

Weightlifting

     Back Squat (8RM 6 x 6 )

Metcon

     2 Rounds for Total Reps:
         1:00 Row for Calories
         1:00 Dumbbell Push Press
         1:00 Box Jump Overs, 24"/20"
         1:00 Sumo Deadlift High Pull 53/35
         1:00 Rest

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Workout of the Day

Coach Led Mobility

     Focus:
          Hip Flexors
          Ankles
          Hamstrings

Weightlifting

Back Squat (Build To Heavy 1 )

    Goals For This Piece
          No Missed Reps
          Above 90%; Feels Tough = Stop
          PR = Stop
          Meet Old PR = Stop

Olympic Weightlifting 

Snatch (EOM x7)

     Snatch Complex:
         Ground
         2'' From the Ground
         Knee
         5 Bar Facing Burpees
     Building Over Sets

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Workout of the Day 150701

Weightlifting

Back Squat (3 x 10 @65% R:110s)

Metcon

Metcon (Time)

     For Time: CAP25
         600m Run
         21 Power Cleans @70% of 1RM
         600m Run
         15 Power Cleans
         600m Run
         9 Power Cleans
         600m Run

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Workout of the Day 150626

Weightlifting

Back Squat (3 x 12 @55% R:90s)

Metcon

Metcon (AMRAP - Rounds and Reps)

     AMRAP8
         75 Double Unders
         15 Plate to Overhead 45/35#
         25 Cal Row

     Rest 1:00m

Metcon (Calories)

     AMRAP4
         Cal Row

     Rest 1:00m

Metcon (AMRAP - Rounds and Reps)

     AMRAP2
         15 Double Unders
         10 Plate to Overhead 45/35#

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Workout of the Day 150608

Weightlifting

Back Squat (Find 1RM)

Metcon

Metcon (Time)

     Five Rounds: CAP14
         5 Burpee Complex*
         7 Body Weight Deadlifts
         9 Pull-Ups

     Complex:
         2 Air Squats+2 Hi-Plank Burpees+
         2 Push-Ups

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Workout of the Day 150601

Weightlifting

Back Squat (6 x 4 @65%)

     Rest :90s

Capacity Test 

2min Max Pull-Ups (AMRAP - Reps)

     Rest 3:00m

1min Max Lateral Hops (AMRAP - Reps)

     Rest 1:00m

2min Max Wall Balls (AMRAP - Reps)

Mid-Line Stability 

     3x:
         15 USSR KB Swings
         20 Hollow Rocks
         10 Back Extensions

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Workout of the Day 150518

Weightlifting

Back Squat (4 Clusters 3@75%,2@80%,1@85%)

     % based off 90% of 1RM
     :30s Rest Between Set
     2min Rest Between Clusters

Metcon (Time)

     For Time: Cap15
         21-15-9
            Cal Row
            Box Jump 24''/20''
            Pull-Ups

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Workout of the Day 150508

Weightlifting

Back Squat (3 Clusters 3@75%,2@80%,1@85%)

     % based off 90% of 1RM
     :30s Rest Between Set
     3min Rest Between Clusters

Metcon

Metcon (AMRAP - Reps)

     AMRAP5:
         10 Power Snatches 95/65#
         20 Lateral Hops**
         10 Wall Balls 20/14#

     Rest 2:00m

     AMRAP4:
         5 Power Snatches 95/75#
         20 Lateral Hops

     Rest 2:00m

     AMRAP3:
         Wall Balls

     **Each Hop = 1 Rep

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