Back Squat

To protect the spine, it is vital to avoid putting the barbell directly on the vertebrae, but to enable the upper back muscles to serve as a cushion on which the barbell can rest. Like the Front Squat, it’s important to make sure you’re not bothered by the barbell on your back and have all the success points in mind for your perfect squat.

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Sunday 160501

Complete as many rounds as possible in 10 minutes of:

50 double-unders

135-lb. back squats, 10 reps

Monday 160418

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Sunday 160313

Back squat 1-1-1-1-1-1-1 reps

Friday 160219

For time, working on the odd minutes, and resting on the even minutes:

100 chest-to-bar pull-ups

95-lb. push presses, 125 reps

95-lb. back squats, 150 reps

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.

Tuesday 160126

Back squat 5-5-5-5-5 reps

Monday 160111

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Wednesday 151118

Back squat 1-10-1-20-1-30 reps

Thursday 151001

Back squat 3-3-3-3-3 reps

Kutschbach

Kutschbach

7 rounds for time of:

11 back squats, 185 lb.

10 jerks, 135 lb.

Wednesday 150916

Back squat 1-1-1-1-1-1-1 reps