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Back Squat

Saturday 021228

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For time: Back Squat, 20 reps Rest 5 minutes 800 meter run Rest 5 minutes Tabata Squat (20 seconds on/10 seconds off X 8) Rest 5 minutes 800 meter run Rest 5 minutes Overhead Squat, 20 reps … [Read more...] about Saturday 021228

Sunday 021208

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Run one minute turn around and run back. "1 in/1 out" Rest two minutes Back Squat 3-5-7 reps Rest two minutes "1 in/1 out" Rest two minutes Back Squat 3-5-7 reps Notes: For 1in/1out, set watch to continuous countdown mode for one minute. It will beep every minute in this mode. Start run and make mental note of location at turn around. Push hard enough that you cannot make it … [Read more...] about Sunday 021208

Friday 021122

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1) "Warm Up": Bike 20 minutes at a warm-up pace. We are doing three sets of back squats at twenty-one reps each. Choose a weight that you feel you can handle comfortably for twenty-one reps of regular back squats. These specialized movements are tough! Make damned sure you warm-up thoroughly with "air squats" and stretching first. 2) "Power squat": Lower and rise as quickly as … [Read more...] about Friday 021122

Monday 020909

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Squat 5-5-5-5-5 Muscle Up for ten minutes Rope climb for 5 minutes Notes: 1. Back Squat is at easy pace to maximize lifts. 2. Muscle ups will require “friendly boost” to keep you moving. 3. Rest before each of the three distinct efforts as needed … [Read more...] about Monday 020909

Tuesday 020409

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Five rounds of: Back squat, 10 reps. Walk on Hands 50 yards. Notes: 1. Easy pace - rest as needed between all efforts. 2. Have spotter hold ankles for Hand-walk. 3. Big load on squat. … [Read more...] about Tuesday 020409

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