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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Monday 171218

For time:

21 body-weight back squats

7 rope climbs, 15-ft. rope

15 body-weight back squats

5 rope climbs, 15-ft. rope

9 body-weight back squats

3 rope climbs, 15-ft. rope

Thursday 171207

Back squat 10-8-6-4-2 reps

Shoulder press 10-8-6-4-2 reps

Deadlift 10-8-6-4-2 reps

Tuesday 171107

Tabata back squats, 95 lb.

Rest 1 minute

Tabata L-sit

Rest 1 minute

Tabata ring rows

Rest 1 minute

Tabata handstand hold

Rest 1 minute

Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Thursday 171019

Back squat 10-10-10-10-10 reps

Friday 170929

For max reps and load:

2 minutes of handstand push-ups

Rest 2 minutes

2 minutes of double-unders

Rest 2 minutes

2 minutes to find 1-rep-max back squat

Monday 170904

Back squat 10-5-3-1-1-1-3-5-10 reps

Thursday 170817

Back squat 3-3-3-3-3 reps

Monday 170710

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 rep.

Friday 170609

Back squat 5-5-5-5-5 reps

Miron

Miron

5 rounds for time of:

800-meter run

23 back squats, ¾ body weight

13 deadlifts, 1 ½ body weight