Tag Archives: Back Squat

Back Squats then Glute Bridges, Goblet Squats, Pushups and V-Ups

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5 rounds of

  • 5 x 1 1/2 Back Squats

Then every 2 minutes for 10 minutes

  • 8 x Barbell Glut Bridges @ 95lbs
  • 8 x Goblet Squats @ 24kg

Then, based on The Box Programming’s Instagram WOD from April 25, for time, 1-2-3-4-5-6-7-8-9-10 of

  • Pushups
  • V-Ups

Results: Back Squats 135-155-165-175-185lbs. Metcon 4:54.

Back Squats and Pullups then Stability Ball Core Work and Handstand Hold

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6 rounds, resting 1 min between rounds

  • 3 x Tempo Back Squat 32X1 @ 60% of 3RM
  • 3 x Weighted Ring Pullup

Then every 2 minutes for 8 minutes

  • 10 x Stability Ball Forearm Saw
  • 5 x Stability Ball Stir the Pot Left
  • 5 x Stability Ball Stir the Pot Right
  • 10 x Stability Ball Knee Tucks

Then 4 minutes of 30 seconds on, 30 seconds off

  • Handstand Hold

Results: Done as prescribed. Nice, basic strength and conditioning work. Used 130lbs for the Back Squat.

Turkish Getups, Back Squats and Split Squats

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3 rounds of

  • 10 x Stability Ball Stir the Pot Left
  • 10 x Stability Ball Stir the Pot Left
  • 10 x Stability Ball Forearm Saw

Then 3 rounds of

  • 3 x Turkish Getups

Then take 15 minutes and work up to a hravy

  • 5 x Back Squat

Finally every 3 minutes for 9 minutes

  • 10 x Rear Foot Elevated Split Squats per side with 24kg Kettlebell in one hand (opposite to working leg)
  • Rest 30 seconds between sides

Results: TGU 10-14-16kg. Back Squat 200lbs.

Back Squats then Jackie

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Take 20 minutes and work up to a 1 RM Back Squat

  • 5 x @ 50%
  • 3 x @ 60%
  • 2 x @ 70%
  • 2 x @ 80%
  • 1 x @ 85%
  • 1 x @ 90%
  • 1 x @ 95%
  • 1 x @ 95-100%
  • 1 x @ 100%

Then 2 rounds

  • 10 x Back Squat @ 50% of 1RM.

Then for time, Jackie

  • Row 1000m
  • 50 x Thrusters @ Empty Bar/45lbs
  • 30 x Pullups

Results: Back Squat to up to 235lbs (135-150-160-175-190-205-215-225-235lbs). Used 125lbs. Jackie 8:45. By far my best time (previous was around 9:45). 1000m row in 4:02. Thrusters done in 2 sets of 30 and 20 reps.

Back Squats

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Every 2 minutes for 14 minutes

  • 3 x Back Squats

Increase weight per set.

Then 4 sets of

  • 8 x 1.5 Back Squats @ 50% of max tripple

Then 3 sets of

  • 5 x Weighted Dips 70lbs/32kg

Results: Short Sunday strength workout. Part 1 – 155-170-185-190-200-205-210lbs (215lbs last time). Used 105lbs for part 2 which worked well.