Tag Archives: Back Squat

Back Squats and Dips then Row Sprints

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5 sets of

  • 3 x Back Squat (increase weight per round)
  • Rest 30 seconds
  • 3 x Weighted Bar Dips @ 8kg
  • Rest 2 minutes

Then every 3 minutes for 24 minutes (8 rounds)

  • 8 x Back Squats @ 50% of above max weight
  • 8 x Bar Dips

Then 4 rounds for time of

  • Row 250m
  • Rest 1 minute

Rest 4 minutes then repeat for one more set (total of 2000m rowing)

Results: Back Squat 215lbs. Used 110lbs/50kg for the second part. Metcon Round 1 – 7:01 (3:57 total for 1000m @ damper setting 8). Round 2 – 7:20 (4:31 total for 1000m @ damper setting 7).

Back Squats then Front Squats, Back Squats and Double Unders

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Continuing with the program from Repwerks.

Part 1 – Take 15 minutes and work up to a heavy

  • 5 x Back Squat at a heavier weight than on Nov 16

Part 2 inspired by this Street Parking WOD – 3 rounds for time of

  • 8 x Back Squat @ 55-60% of Part 1
  • 8 x Front Squat
  • 16 x Double Unders

Rest 2 minutes, then 4 rounds for time

  • 6 x Back Squats @ 45-55%
  • 6 x Front Squats
  • 12 x Double Unders

Rest 2 minutes then 5 rounds for time of

  • 4 x Back Squats @ 35-45%
  • 4 x Front Squats
  • 8 x Double Unders

Results: Part 1 – 175lbs last time, 190lbs this time. Part 2 – 105lbs/4:21, 85lbs/4:14, 65lbs/3:47.

Back Squats then Row, Push Press and Step Ups

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Part 1 – Take 15 minutes and work up to a heavy

  • 6 x Back Squat at a heavier weight than on Nov 9

Part 2 – Then every 3 minutes for 9 minutes

  • 10 x Back Squat @ 55-60% from Part 1

Then 3 rounds for time (modified CF New England WOD from Nov 19)

  • Row 40 calories
  • 20 x Single Dumbbell Push Press @ 16kg (10 per side)
  • 10 x Single Dumbbell Step Ups @ 16kg (5 per side)

Results: Nov 9 got to 165lbs. Today 185lbs. Part 2 – 110lbs. Metcon 14:08 (Did half the reps on one side then switched to the other).

Back Squats then Front Squats, Power Cleans, S2OH and Burpees

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Continuing with the program from Repwerks.

Part 1 – Take 15 minutes and work up to a heavy

  • 5 x Back Squat

Part 2 – Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Back Squat @ 55-60% of Part 1

Then 5 rounds of 2 minutes on/1 minute off of (score total burpees)

  • 12 x Deadlift @ 95lbs
  • 9 x Hang Power Clean @ 95lbs
  • 6 x Shoulder to Overhead @ 95lbs
  • AMRAP Burpees over the Barbell

Results: Part 1 – 175lbs. Part 2 – 115lbs. Metcon 10-8-6-6-1 Burpees. 95lbs may have been a bit too heavy, would have been nicer to have been more consistent.

Back Squat then BJ, Pushups and Power Cleans

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Got my gym setup again so will work on building strength for the next couple of weeks by following a program from Repwerks.

Part 1 – Take 15 minutes and work up to a heavy

  • 6 x Back Squat

Part 2 – Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Back Squat @ 55-60% of Part 1

Then ‘Full Tilt’ WOD from Wodwell…. 3 rounds for time

  • 21 x Box Jumps
  • 15 x Pushups
  • 9 x Hang Power Clean @ 95lbs

Results: Worked up to 165lbs for the first part. Used 100lbs for part 2. Metcon 6:46.