Tag Archives: Back Squat

Back Squats then Lunges, Kettlebell Swings and Pike Lifts

By | | , , , ,
Comments Off on Back Squats then Lunges, Kettlebell Swings and Pike Lifts

Take 7 sets and work up to heavy 1RM Back Squat

  • 5-3-3-2-1-1-1 x Back Squat

Then AMRAP in 12 minutes if

  • 20 x Alternating Back Rack Reverse Lunge @ 45-50% of above 1RM (total, 10 per leg)
  • 15 x Kettlebell Swings @ 24kg
  • 10 x Pike Lift over Kettlebell (over and back = 1 rep)

Results: 135-185-205-225-245-255-260lbs/118kg. Metcon used 120lbs, 3 rounds plus 14 reps.

Back Squats, Pullups and Lunges

By | | , , , ,
Comments Off on Back Squats, Pullups and Lunges

5 rounds and work up to a heavy

  • 3 x Back Squat

Then 2 rounds of

  • 6 x Back Squat @ 85-90% of above weight

Then 4 rounds for time of

  • 10 x Weighted Lunge each leg @ 20kg (do all reps on one side then switch to the other)
  • 8 x Strict Narrow Grip Pullup

Results: 135-185-205-225-235lbs/107kg. Used 205lbs/93kg for part 2. Metcon 7:47 using a Sandbag.

Back and Split Squats them Box Jumps

By | | , , ,
Comments Off on Back and Split Squats them Box Jumps

3 rounds

  • 8 x Pause Back Squat @ 60% of 3RM (3 second pause)

Then 3 rounds of

  • 10 x Deficit Split Squats per Leg @ 16kg per hand

Then as fast as possible accumulate

  • 30 x Box Jumps @ 60cm/24inches

Results: Used 60kg for the Back Squat which was still too easy. Added an extra set @ 70kg and that was fine, so next time that will be the baseline, maybe a bit heavier. Box Jumps in about 2:12.

Pause Back Squats then Bike, MUs and DL

By | | , , , ,
Comments Off on Pause Back Squats then Bike, MUs and DL

3 rounds

  • 8 x Pause Back Squat @ 50% of 3RM set last time

Then 5 rounds for time (time cap 30 min)

  • Bike 3k
  • 4 x Ring Muscle Ups
  • 10 x Deadlift @ 155lbs/70kg

Results: Used 55kg for the Back Squats, not too difficult. Metcon 3 rounds plus 1km at time cap. Still playing with zones… tried to keep the bike part in Whoop zone 3 (nose breathing only) so made for some slow going. Muscle Ups from floor.

Back Squats then Goblet Squats, T2B and KB Marches

By | | , , , ,
2 Comments

5 rounds to work up to a

  • 3 x Pause Back Squats with 3 second pause at bottom

For time 21-18-15-12-9-6-3 of

  • Goblet Squats @ 32kg
  • Toes to Bar

After each set do

  • 25 x Single Kettlebell Standing Farmer Carry Marches per side @ 32kg (do 25 with KB in left hand then 25 with KB in right hand for a total of 50 steps)

Results: Back Squat 61-70-80-85-91kg. Metcon 23:08.