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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For Time

1 mile Sandbag Run (50/30 lb)

Then, 7 Rounds of:
30 Sandbag Back Squats (50/30 lb)
10 Sandbag Strict Presses (50/30 lb)

Finally, perform:
1 mile Sandbag Run (50/30 lb)

Wear a Weight Vest (20 lb)

2 Rounds for Time

10 Push Presses (135/95 lb)
10 Back Squats (135/95 lb)
10 Cleans (135/95 lb)
10 Overhead Squats (135/95 lb)

For Time

71 Back Squats (40/30 kg)

Then, 3 Rounds of:
800 meter Weighted Run (10/7 kg)
20 Snatches (40/30 kg)
19 Kettlebell Swings (24/20 kg)

Finally, perform:
71 Back Squats (40/30 kg)

5 Rounds for Time

7 Bear Complexes (135/95 lb)
10 Lateral Over Bar Burpees

For Time

10 Strict Presses (115/85 lb)
15 Overhead Squats (115/85 lb)
20 Push Presses (115/85 lb)
25 Front Squats (115/85 lb)
30 Push Jerks (115/85 lb)
35 Back Squats (115/85 lb)

For Time

400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run

Perform all barbell movements with an olympic bar only (45/35 lb). Run without the bar.

AMRAP in 20 minutes

4 Handstand Push-Ups
8 Box Jumps
12 Back Squats
16 Knees-to-Elbows
20 calorie Assault Air Bike

7 Rounds For Time

400 meter Run
29 Back Squats (135/95 lb)

For Time

100 Double-Unders
10 Back Squats (275/185 lb)
50 Double-Unders
5 Back Squats (275/185 lb)

For Time

21 Back Squats (225/155 lb)
15 Front Squats (205/145 lb)
9 Overhead Squats (185/135 lb)