Tag Archives: Back Squat

Back Squats and Pullups with T2B and Thrusters

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Every 2 minutes for 10 minutes (5 sets)

8 x Back Squat @ 65%

Then 5 rounds for time of (half of the CF New England WOD from Feb 17)

  • 9 x Toes to Bar
  • 15 x Sandbag Thrusters/Wall Balls

I’ll save the second half for another day.

Then 3 sets of

  • 8 x Strict Pullups (or max unbroken reps)

Results: 65% Back Squat is 155lbs. Metcon in 6:03. Pullups got 8-8-6.

TGUs and Russian Twists then Strict Press, Devil Press, Squats and T2B

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2 sets

  • 3 x Turkish Getups Left
  • Rest 30 seconds
  • 3 x Turkish Getup Right
  • Rest 30 seconds
  • 16 x Russian Twists
  • Rest 30 seconds

Then every 3 minutes for 12 minutes

  • 8 x Strict Press @ 95lbs

Then every 3 minutes for 12 minutes

  • 8 x Bent Rows @ 95lbs

Then 5 rounds for time

  • 10 x Sandbag Devil Press @ 30lbs
  • 10 x Sandbag Back Squats @ 30lbs
  • 10 x Box Jumps

Results: For the TGUs/Russian Twists used 14kg to just warm up. Took the longer break with the presses and rows to make sure I could get all 8 reps with good form. Metcon 12:11.

Back Squats then Pullups, HSPU and KBS

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Every 2 minutes for 10 minutes

  • Set 1 – 5 x Back Squats @ 60%
  • Set 2 – 3 x Back Squats @ 70%
  • Set 3 – 3 x Back Squats @ 80%
  • Set 4 – 2 x Back Squats @ 90%
  • Set 5 – 1 x Back Squats @ 95%

7 rounds for time

  • 7 x Pullups
  • 7 x Handstand Pushups
  • 21 x Kettlebell Swings @ 32kg

Results: Beck Squats 155-175-195-215-225lbs (1RM 240lbs). Metcon in 16:55.

Bear Complex V then Front Squats and Situps

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Doing the Bear Complex again. Last time was in June of 2018 and got up to 115lbs.

Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, do not put the bar down, touch and go on the power clean until all 7 sets are done).

7 sets of the following series of movements:

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Then 3 sets of

  • 5 x Front Squat

Then 3 sets of

Results: Got the 115lbs again, but just barely, so decided to stick at 115lbs for the rest of the rounds, breaking as needed. 65-95-115(Rx)-115 (4+3 reps)-115lbs(3+2+2 reps). Front Squats 135-155-165lbs.

Core Work followed by Back Squats then Squats, Atomic Pushups and Pullups

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3 rounds

  • 10 x TRX Knee Tucks
  • 10 x Alternating Single Leg Toe Touches (5 per Leg)
  • 10 x Glute Bridge with Feet on Fitness Ball

Then 3 sets, rest as needed between sets

  • 5 x Back Squats @ 75%

Then 5 rounds for time

  • 15 x Goblet Squats @ 24kg
  • 10 x TRX Atomic Pushups
  • 5 x Strict Pullups

Results: Back squats @ 175lbs. Metcon 11:41. First workout after getting home so was really slow.