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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Saturday 100306

For time:

5 Muscle-ups

95 pound Back squat, 15 reps

10 Muscle-ups

95 pound Back squat, 30 reps

15 Muscle-ups

95 pound Back squat, 45 reps

10 Muscle-ups

95 pound Back squat, 30 reps

5 Muscle-ups

95 pound Back squat, 15 reps

Friday 100226

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.

Tuesday 100209

Resting 60 seconds between sets:

Back squat 2-2-2-2-2-2-2-2-2-2

Thursday 100128

Back Squat 1-1-1-1-1-1-1 reps

Tuesday 091215

Back Squat 3-3-3-3-3 reps

Saturday 091212

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Sunday 091122

Complete as many rounds as possible in twenty minutes of:

25 Burpees

Body weight back squat, 15 reps

Wednesday 091104

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Wednesday 091028

Back Squat 5-5-5-5-5 reps

Tuesday 091013

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep