WOD Movements > Back Squat

Wednesday 15-08-19
Features: Back Squat, Clean & Jerk, Front Squat, Death By Clean & Jerk.

Strength: 6 sets at 129# MetCon:  9+9 rx  (one rep shy of 10 rds!)

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Wednesday 15-08-05
Features: Back Squat, Burpees, Double Unders, Front Squat, Row.

Strength: 4 sets at 123 Met Con: 19:50 rx

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Monday 15-08-03
Features: Back Squat, Clean, Front Squat, Glute Bridge, HSPU, Ring Dip.

Quality work: √ FS|BS:  95, 13, then 150 , 4 sets

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Monday 15-07-27 (Home)
Features: Back Squat, Double Unders, Front Squat, Sit-up, Annie, Home.

FS | BS:  135 x4 sets  (based off of 215) Annie: 10:21 rx

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Friday 15-07-24
Features: Back Squat, Front Squat, HSPU, Pistols, Pull-up, Mary.

Squats: 83, 103, 133 Mary: 5+5 rx

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Wednesday 15-07-22
Features: Back Squat, Deadlift, Front Squat, Pullovers, Wall Balls.

Squats:  83, 103, 128 x 4 Pullovers: 20, 25, 25, 25 WOD: 10:15 rx

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Monday 15-07-20
Features: Back Squat, Burpees, Front Squat, 100 Burpees.

A. Squats at 135# (~60%) B. 100 Burpees 8:53 rx

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Saturday 15-07-11 Barbell
Features: Back Squat, Clean, Clean & Jerk, Jerk, Knee-to-Elbows, Pull-to-Hip, Snatch, Snatch High Pull, Toes-to-Bar, Barbell Work, Clean & Jerk (1RM), Snatch (1RM).

  A. 53, 53, 63, 63, 73, 73, 83, 83, 93, 103, 108, 118, 123, 128 PR! (58k) B. 83, 103, 123, 143, 153, 163 (press out), 168 PR! (76k) C. 153, 173, 193, 203, 213 D. 123, 138, 140, 143 E. blech   – 5 sets

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Saturday 15-07-04 Barbell
Features: Back Squat, Clean, Clean & Jerk, Handstand Hold, Hang, High, Hollow Rocks, Jerk, Pull-to-Hip, Snatch, Snatch (Muscle), Snatch High Pull, Barbell Work.

A. 33, 53, 63, 73, 83, 83 B. 63, 63, 73, 83, 83, 93, 93, 103, 103, 113 (ugly), 113F, 113√ C. 83, 93, 103, 113, 123, 133, 143 (power cl), 143 D. 143, 163, 183 – 4 sets E. 83, 103, 123 – 4 sets F. ab work: √ G: Tabata hang: √

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Thursday 15-06-11 Barbell Work
Features: Back Squat, Clean, Front Squat, Jerk, Snatch, Snatch (Muscle), Barbell Work.

A. 33, 53, 63, 73, 83, 83 Notes:  hamstring feeling super sore, and right knee is sore from banging B. 63, 73, 83, 93, 93, 103 (failed on 2nd) C. 83, 103, 113, 123, 133, 143, 143  (failed on jerk) D. 143, 153, 163, 173, 183 Note:  183 is  where I should be for...

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