Archive for the ‘Back Squat’ Category
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Friday 110610
Workout Well we are into week 2. Week 3 it gets better (fewer reps) I promise Session1 week 2 use 65% of your FSquat 1 RM and perform: 4 sets of – 7 FSquat reps followed immediately by 13 BSquat reps Yes rest between the sets not the reps!
Monday 110606
Workout Well it is time for the 2nd session of the Killer Texas Squat Routine…I can’t believe it is the 2nd round already! 4 rounds of: 7 Front Squats 13 Back Squats *using 60% of your Front Squat 1RM If you are behind, plan on doing: 4x 400m run Max rep Pull-Up Max Rep Ring [...]
Thursday 110602
Workout Both 0600 and 1500… WOW, it is June. It is time to start a new 12 week cycle of 2x per week of Squats. You will hate this for 3 months but you will love your gains. Stick with it my peeps. Here’s Session 1 of Week 1 FSquats / BSquats – 4 sets [...]
Tuesday 110531
NO 0600 Class Today! 1700 Workout Clean - find a heavy single then… Texas Squat routine
Saturday 110528
Workout CrossFit Total Most have completed this workout. Please post new 1RMs here. Congratulations to: Newge – 60 lbs PR Chris Ann – 70 lbs PR Dusty – 88 lbs PR Jafar – 120 lbs PR Nice work by all.
Tuesday 110517
There are a few that are still playing catch up on the big 3 lifts. Make up 2 of them today! Your choice… BSquat, Press or DL
Saturday 110507
Workout 1000m Row 10, 8, 6, 4, 2 BWT BSquat Pull-ups 1000m Row
Tuesday 110503
0600 Workout Five rounds for time of: 15-Ring rows 15-155 pound* Bench press 15-225 pound* Back squat Set up rings and box such that heels are at the height of the bottom of the rings. *Scale to 50% of your 1RM, or 135 lbs (BSquats), 115 lbs (BPress) 1700 Workout “Nancy” 5x 400m Run 15-95 [...]
Friday 110429
Workout Cleans – work to 80% of your 1RM THEN 3 x5 reps of 80% of your BSquat 1RM For those that are competing in the CrossFit Game Open Workout CrossFit Games Open 11.6 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps 3 Chest [...]
Wednesday 110413
Workout Back Squat Work to 80% of your 1RM, then complete 5 sets of 5 reps at that weight. Want to get a little more work, complete 10-15 Pull-ups between each of the 5 sets… Weight loss improves memory, according to Kent State researcher John Gunstad, an associate professor in Kent State University’s Department of [...]
