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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5 Rounds for Time

10 Back Squats (225/155 lb)
40 Sit-Ups
40 Push-Ups

For Time

50 Thrusters (45/35 lb)
40 Power Snatches (95/65 lb)
30 Back Squats (135/95 lb)
16 Cleans (155/105 lb)

For Time

101 Back Squats (135/95 lb)
101 Lunges (135/95 lb)
101 Box Jumps (24/20 in)
2015 meter Row

5 Rounds for Time

7 Bear Complexes (135/95 lb)
400 meter Run

5 Rounds for Time

5 Bear Complexes (135/95 lb)
30 ft Dumbbell Bear Walk (2 x 30/20 lb)
200 meter Run

For Time

77 Back Squats (50/30 kg)
77 Hand Release Push-Ups
77 Hang Power Cleans (50/30 kg)
77 Kettlebell Swings (24/16 kg)
77 Walking Lunges
77 Double-Unders
77 Sit-Ups

5 Rounds for Time

20 Back Squats (185/135 lb)
20 Bent Over Rows (185/135 lb)
20 Ground Presses (185/135 lb)
20 GHD Extensions
20 calorie Assault Air Bike

For Time

20 Back Squats (225/155 lb)
2 mile Run
20 Back Squats (225/155 lb)

7 Rounds for Time

5 Back Squats (275/185 lb)
5 Burpees

30-20-10 Reps for Time

Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-Ups