Tag Archives: Back Squat

Back Squats then HSPU, Hang Power Clean and Reverse Lunges

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Inspired by the CF Invictus WOD from from Jan 22.

6 rounds of Back Squats, resting 2-3 minutes per round

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

Then AMRAP in 12 minutes of

  • 4 x Handstand Pushups
  • 8 x Hang Power Clean @ 95lbs
  • 12 x Reverse Lungs with Bar in Front Rack @95lbs

Results:   Back Squat 170-185-200-185-205-220lbs.  Metcon 5 rounds plus 3 reps.

Back Squat and Pullups then Goblet Squats, HSPU and Pullups

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This was inspired by a couple of CF Invictus WODs which I mashed up and modified into what is below. 

Every 2 minutes for 16 minutes (8 rounds)

  • 2 x Back Squat @ 80% 1RM
  • 3 x Strict Pullups

Then 4 rounds for time of

  • 5 x Handstand Pushups
  • 10 x Goblet Squats @ 24kg
  • 15 x Pullups

Results:  This turned out to be a really good workout.  Back Squats at 200lbs.  Metcon in 9:20.

Back Squats and Bench Press

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Not for time do Back Squats

  • 5 x @ 95lbs
  • 5 x @ 135lbs
  • 4 x @ 160lbs
  • 4 x @ 185lbs
  • 3 x @ 195lbs
  • 3 x @ 205lbs
  • 3 x @ 215lbs

Then Bench Press

  • 5 x @ 95lbs
  • 5 x @ 135lbs
  • 4 x @ 160lbs
  • 4 x @ 185lbs
  • 3 x @ 195lbs
  • 3 x @ 195lbs
  • 3 x @ 195lbs

Results:  Back Squats completed as shown.  Failed after 2 reps on the last round of the Bench Press.