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Back Squat

Tuesday 020122

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20 Back squat Rest 5 minutes Run 800 meters Rest 5 minutes Tabata Squat (20 seconds on/10 seconds off X 8) Rest 5 minutes Run 800 meters Rest 5 minutes 20 Overhead squat … [Read more...] about Tuesday 020122

Thursday 011213

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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: 1. 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 … [Read more...] about Thursday 011213

Thursday 011101

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Back squat, 5-5-3-3-1-1 reps Rest Tabata Squat/Push-up Intervals. First interval (20 seconds) Squat, rest (10 seconds), second interval (20 seconds) Push-ups. In this manner alternate all 8 intervals. Score the eight intervals by finding the weakest product (multiply) of squat and push-up reps from all eight intervals. Rest Time 100 Push-ups Notes: 1. Same structural theme as … [Read more...] about Thursday 011101

Monday 010924

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Overhead squat, 20-20-20 reps Front squat, 10-10-10 reps Back squat, 5-5-5 reps Notes: 1. Increase load dramatically proceeding from Overhead to Front to Back Squats. 2. Use perfect form, or it's not a squat. 3. Use same load for all three sets of each exercise. 4. Rest as needed. … [Read more...] about Monday 010924

Monday 010716

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Back Squat, Tabata Intervals, 10" Box Dips, max set Back Squat, total from Tabata effort, 10" Box, single set Dips, max set Notes: 1.Perform the Tabata Squats with 45 to 95 lbs, work for twelve reps at each of the eight intervals. 2.On the second set of Squats perform in a single set the total (96, hopefully) performed in all eight Tabata Intervals. 3. Rest no more than two … [Read more...] about Monday 010716

Thursday 010628

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Two rounds for time of: Farmer's walk 100 feet Rope climb X 2 Back Squat, 10 reps Row 500 meters Notes: Our best will, 1. Squat and Farmer's Walk at your bodyweight 2. Row a sub 1:30 500-meters if you're able … [Read more...] about Thursday 010628

Monday 010416

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Warm-up with back extension, sit-up, pull-up, push-up, squat, and stretching. About ten to twelve minutes of near constant movement. One minute of jump rope (double under if you're able) followed by one minute of rest. Repeat for a total of five times. Practice your handstand and handstand push-up. Try for three sets of handstand push-ups. One set of back squats at … [Read more...] about Monday 010416

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