Posts Tagged ‘back squat’

Warm up

Strength
Find 2RM Back Squat
5 x 5 Press

Stamina
1 mile barbell back rack carry @ 155
Perform 25 x Push Ups every time you drop the bar

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

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Warm up

Strength AHAP/AMRAP:
Bench Press + Pull Ups
DB Fly
DB Row

Stamina EOMOM
5 x Back Squat
Walk with the bar 50 ft

Conditioning
LSD run for 45 min

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up

Stamina
BB Complex, 4 sets, 6 reps each:
Deadlift
Bent Row
Hang Clean
Front Squat
Push Press
Back Squat
Push Ups

Conditioning for time:
100 x Thrusters
100 x Wall Balls
100 x Med Ball Slams

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up

Strength
2 x 5 Wall Squats
2 x 10 Squats
2 x 5 DB Box Jumps
2 x 5 Jumping Lunges

Conditioning for time:
1) 20 x Goblet Squat + 100m Sprint
2) 20 x KB Swing + 100m Farmer’s Carry
3) 20 x Goblet Squat + 100m Sprint + 100m Suitcase Carry

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up

Strength
2 x 5 Wall Squats
2 x 10 Back Squats
2 x 5 Goblet Squats
5 x 5 One Leg DB Squat
5 x 3 Deadlift @ 80%

Stamina4 sets:
6 Rep BB Complex
Deadlift, BB Bent Row, Hang Clean, Front Squat, Push Press, Back Squat, Push Up
Start with a light weight and build up each set

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up
10 x Deadlift
5 x 1 Arm Clean & Press

Strength 3-5 Progressive Ladder Sets:
Bench Press, Deadlift, Front Squat, OHS, Press, Back Squat, & Rack Pull, Rest 3 min

Each set consists of 1-5 reps per exercise with minimal rest (only to change plates). For example, for the first set, perform 1 rep of each exercise listed with 95% of your 1RM, changing weight as needed, but don’t dawdle! That’s the first set. Rest 3 minutes. The second set, you perform 2 reps of each exercise, but with 90% of your 1RM and rest 3 min. The third set you use 85%, fourth 80%, and finally for the fifth set you perform 5 reps of each exercise using 75% of your 1RM.

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold

Warm up
4 x BB Complex
Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat, Push Up

Recovery
Row 1000m

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

Warm up
Row 500m
3 x BB Complex
Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat, Push Up

Job Specific Max Rounds in 60 min:
10 x Deadlifts
10 x Sit Ups
10 x Push Press
10 x KB Swings
6 x TGU

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

Warm Up 4 x BB Complex:
Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat, Push Up)

Progression
30 x HSPU
40 x Pull Ups
50 x KB Swings
60 x Sit Ups
70 x Burpees

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

Warm Up
Row 500m
3 x BB Complex
(Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat, Push Up)

Power Endurance 20-15-10-5
SBGU
Push Ups
Box Jumps
SB Half Moons

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs