Tag Archives: Back Squat

Back Squats then Lunges, Situps and Pushups

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Every 2 minutes for 12 minutes, Back Squats

  • Set 1 – 5 reps @ 70%
  • Set 2 – 3 reps @ 75%
  • Set 3 – 2 rep @ 80%
  • Set 4 – 2 rep @ 85%
  • Set 5 – 1 rep @ 90%
  • Set 6 – Max Reps @ 80%

Then AMRAP in 15 minutes

  • 50ft/15m Walking Lunge with DB in Farmer’s Carry @ 20kg per hand
  • 15 x Abmat Situps
  • 15 x Pushups

Results: Back Squats 165-175-185-195-205-185lbs. Got 9 reps at 185lb. Metcon 5 rounds plus Lunges and 15 reps.

Back Squats and Pullups then Annie (DUs and Situps)

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4 rounds

  • 6-8 x Back Squat @ 70%
  • Rest 30 seconds
  • 5 x Strict Supinated Grip Pullups
  • Rest 90 seconds

Then 2 rounds of

  • 9-12 x Back Squat @ 95lbs (11X1)

Go at a quick steady tempo for all 8 reps.

Then for time 50-40-30-20-10 of

  • Double Unders
  • Situps

Results: Back Squat @ 165lbs. Annie 11:13?!! In the past I did Annie in 8:30-9:30. Gettin’ old I guess :-(.

Tempo Back Squats then Double Unders and HSPU

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Every 3 minutes for 9 minutes

  • 3 x Tempo Back Squat (33×1)

For time, The Box WOD from July 22, 2020.

  • 50 x Double Unders
  • 21 x Handstand Pushups
  • 50 x Double Unders
  • 18 x Handstand Pushups
  • 50 x Double Unders
  • 15 x Handstand Pushups
  • 50 x Double Unders
  • 12 x Handstand Pushups
  • 50 x Double Unders
  • 9 x Handstand Pushups
  • 50 x Double Unders
  • 6 x Handstand Pushups
  • 50 x Double Unders
  • 3 x Handstand Pushups

Results: Back Squats felt really good 135-165-185lbs. Metcon 23:27.

Kettlebell Carries and Back Squats

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Every 2 minutes, for 16 minutes (8 sets) do Back Squats

  • Set 1 – 5 reps @ 70-74% of 1-RM
  • Set 2 – 5 reps @ 75-79%
  • Set 3 – 3 reps @ 80-84%
  • Set 4 – 2 reps @ 85-89%
  • Set 5 – 2 reps @ 90-94%
  • Sets 6-8 – 1 rep @ 95+%

3 rounds

  • 50ft/15m Bottoms Up Kettlebell Carry @ 14kg Left
  • 50ft/15m Bottoms Up Kettlebell Carry @ 14kg Right
  • 50ft/15m Farmer Carry @ 32kg Left
  • 50ft/15m Farmer Carry @ 32kg Right

Results: Back Squat 165-185-195-205-215-225-230-235lbs.