Back Squat

All posts tagged Back Squat

WOD – Back squats & thrusters

Posted by bronick on July 12, 2010
Posted in: WOD. Tagged: , . Leave a Comment

WOD:
Back Squat:

15-12-10-8

The goal here is to warm up. Find a weight that is extremely challenging for 15 reps in a row. After you have completed this, rest and add 10 lbs for your set of 12. Continue this until you are finished with all 4 sets or fail on an attempt at the reps. Go Heavy

Perform 100 Thruster’s for time @ 95#’s … Every minute on the minute perform 2 burpees

RESULTS:
185-195-205-225
17:32 @ 65#

For the first day back after a week off… it wasn’t tooooo bad. But did I mention I hate thruster? I started off with #75, did 1 minute and then took off the 5# plates. There were lots of other folks that started at 75# and ended up with only the bar. My legs are dead, my wrist are dead… its good to be back ;-p

WOW/WOD – Back Squats, Muscle-Ups and Clean & Jerks

Posted by bronick on June 14, 2010
Posted in: WOD. Tagged: , , . Leave a Comment

WOW: (Workout of the week)
Find your 1 Rep Max Back Squat

WOD:
10 Round for time of:

  • 3 Muscle Ups
  • 3 Clean and Jerk’s at 135#’s

If you can not complete a Muscle Up, please sub with 1 Pull Up and 1 Ring dip (your sub) per Muscle up.

RESULTS:
295#
11:44 @ 115# w/ MU subs (maybe 11 rounds)

Ok, so I’m happy with the back squat as 295# was my PR last time…. but pissed that I didn’t add even just 5 more pounds, or even 10 … grrrrr. Ran out of time. Since I still feel like I’m just getting back into stuff, I didn’t think I would even hit my old PR so I started way way way to light. I think I might try to hit these up again later in the week to see if I can get of 300#. But hey, I got a picture on the site:

The metcon, I actually felt like this was good one for me. I went with a little lighter weight since I usually tend to overestimate my ability for these things and not scale correctly resulting in a taking a really really long time. I did use the muscle up subs, as I’ve yet actually attempt a muscle up. I did do the ring dips without any bands, however, by the end they were not so hot and don’t think I got full extensions on a few :-(

I also think I might have done 11 rounds…  as I thought I was on round 9, but Lee (who was at the same pace) said we where only on 8. So I went with that… better to do too much than skip out on some ;-)

WOD – C&J, Cleans, Squats, and Deads

Posted by bronick on June 7, 2010
Posted in: WOD. Tagged: , , , , . Leave a Comment

WOD:
10 minute Squat Clean and Jerk 1 every minute for the 10 minutes

For time… perform 3 rounds of:

  • 5 Power Cleans @ 135
  • 10 Back Squat’s @ 135
  • 15 Deadlifts @ 135

Rest 2min, then repeat another 3 rounds.

Results:

115#
18:54 @ 115#

A bit back intensive. I think 115# was good weight for me, even though my back was killing me by the end.

I like this 10 min C&J routine since it really gives me a chance to workout on that front squat catch position. That’s always been a weak point of mine, not being able to get the bar to rest on my shoulders. But I’m getting better at it. The first time we did this a few weeks back I only did 95#, as wanted to be more technique than strength… this time I upped it to 115# which again is light from the strength side but good for the technique which I need more.

As for the metcon… I stuck with the 115# and did good up to the 2nd round of deadlifts and that is when I started to slow up. By the end of it was doing only 2-3 deadlifts at time usually. I, and most everyone else, it the rollers afterward. And rolling out my back after the work was that “hurts so good” feeling ;-)

WOD – Back Squats + Metcon

Posted by bronick on June 1, 2010
Posted in: WOD. Tagged: , , , . Leave a Comment

New gym location…. its HUGE!

WOD:
Back Squat 12-10-8
These should be at a moderately heavy to heavy load, you should have to work your ass off to get all of the reps.

5 Rounds for Time of:

  • 10 Push Press @ 135#’s
  • 7 Burpees
  • 3 Box Jumps @ 30″ (please use the Rogue bumpers to put on top, the red one’s slip)

RESULTS:

Back squats –  185, 205, 215
Metcon – 10:55 @ 95#

Was pretty happy with the back squats for not doing them in a while. I tried to work the technique Karo had recommended. As for the metcon, as usual… my wrist wasn’t happy :-( Burpees after the push press was not fun. Eventually I started to get the bar to rest on my shoulders/chest which helped. Man I really need to get back in shape… I missed the sub-ten mark.

WOD – Back Squat and Row

Posted by bronick on April 30, 2010
Posted in: WOD. Tagged: , . Leave a Comment

WOD:
20 Rep back squats
2k Row

Small catch: While one partner rows the 2k the other partner must run 800 meters, this is more of just a way to keep your body moving. The 800 meter run will definitely be done before the rower, however they will arrive at the most important part and encourage their partner through the finish.

Result:
185# (new feet)
8:13

Karo had me change my feet position for the back squats which is why I didn’t go much heavier.  I was opening by feet too wide which opened up my hip and apparently was loosing torque, so he had me narrow up my feet and bring my toes in as well. It will definitely take some time to get use to the new form.

WOD – Back Squats + Qualifier

Posted by bronick on March 29, 2010
Posted in: WOD. Tagged: , . Leave a Comment

WOD:
20 Rep Back Squat Program begins!!!!!!!!!!! Put 60-70 percent of your one rep max on the bar and do it 20 times without dropping the bar.

This should be challenging but doable, we will go up 5 pounds twice a week every week for the next month and re asses how it is going then.

Recover

(basically the NorCal Qualifier “Chipper” WOD)

  • 25 burpees
  • Walking lunge from the Gate door to the street and back
  • 5 rounds of:
    • 15 Shoulder to overhead with DB’s @ 35# (if we run out of these, sub will be a 45# barbell
    • Farmers walk from the Gate door to the street and back w/ 35# DB’s, Carry the bar overhead.
  • 25 more Burpees
  • 40 SDHP’s at 45# (rowers are gone tomorrow because of the event this last weekend, they will be back onTuesday)
  • Run 400 meters

RESULTS:
175#
24:13

I knew this was coming…. After watch the top CrossFit athletes from NorCal just get killed by the “chipper” at the qualifiers, I was not surprised when this showed up as the WOD for today. Granted, it was scaled a bit… it was still a good workout.

The burpees were the worst part for me… In the first set I started out strong, but slowed way down towards the 20s. And the lunges were pretty rough too. The farmer’s walk wasn’t that bad for, especially the 3-5 rounds. It was the 2nd round when I got stuck with the 55# DBs that really sucked, so when I got the 35# DBs after that they felt so much lighter that I actually ran for most of it! And that 2nd set of burpees was really rough….

But I finished it! And in under 30min … didn’t quite hit the 20min mark thou :-( Something strive for ;-)

I’m sure my legs are gonna be dead tomorrow!

WOD – Front Squats + metcon

Posted by bronick on March 24, 2010
Posted in: WOD. Tagged: , , , . Leave a Comment

WOD:
Front Squat 1-1-1-1-1

Max rounds in 5 minutes of:

  • Push Press 5 Reps @ 95#
  • Back Squat 5 reps @ 95#

Rest 1 minute and repeat for a total of 3 rounds

RESULTS:
Front Squats: 135×5, 185, 225, 275 (PR)
Metcon: 6, 5+2, 5+3

I really need to work on my wrist issues. Its a catch 22 for the push press (and jerk and thruster)… I can’t get the bar to rest on my shoulders due to my wrists/shoulder flexibility, and not resting on my shoulders puts a lot of extra stress on my wrists. I’d say I probably spent around a minute doing the squats and the rest of the time doing the push press… dropping the bar ever 2-3 reps :-(

But that aside I was rather happy with the squats today. The last time I did heavy front squats ban in Jan (post), I PRed at 255… today I skipped over that and went straight to 275 keeping up with Karo!! WOOT!!! I stopped there, but Karo went on to hit 300.