Warm-Up A) 3 Rounds: 200m Run 20 Knee Raises 10 Burpees B) 2 rounds with an empty bar: 4 Front Squats 4 Presses 4 Good Mornings 4 Back Squats Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X2 Strength Tip Objective: Build to an RPE of …
Tag Archives: Back Squat
Thursday 06.15.23
Warm-Up A) 2 Rounds: 20 Jumping Jacks 20 High Knees 200m Run B) 2 Rounds: 8 Back Squats, with an empty bar 8 Good Mornings, with an empty bar 8 Knee Raises Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X2 Objective: Build to an RPE …
Tuesday 06.06.23
Warm-Up A) 4 Rounds: 40 Single-Unders 20 Double-Unders 10 Reverse Lunges B) 2 Rounds: 10 Back Squats, with an empty bar 10 Barbell Muscle Snatches Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X2 Objective: Build to an RPE of 8 for 4 repetitions in the …
Tuesday 06.06.23
Warm-Up A) 4 Rounds: 40 Single-Unders 20 Double-Unders 10 Reverse Lunges B) 2 Rounds: 10 Back Squats, with an empty bar 10 Barbell Muscle Snatches Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X2 Objective: Build to an RPE of 8 for 4 repetitions in the …
Tuesday 05.30.23
Warm-Up A) 2 Rounds: 400m Run 20 Walking Lunges 10 Wall Balls 5 Down-Ups B) 2 Rounds: 10 Empty bar Back Squats 20 Knee Raises Strength Back Squats 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 6 repetitions in the …
Tuesday 05.30.23
Warm-Up A) 2 Rounds: 400m Run 20 Walking Lunges 10 Wall Balls 5 Down-Ups B) 2 Rounds: 10 Empty bar Back Squats 20 Knee Raises Strength Back Squats 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 6 repetitions in the …
Monday 05.22.23
Warm-Up 10 Minutes of Movement 200m Run 40 Singles 8 Russian Swings 16 Walking Lunges Strength 2-Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Back Squat for 5 reps with a …
Monday 05.22.23
Warm-Up 10 Minutes of Movement 200m Run 40 Singles 8 Russian Swings 16 Walking Lunges Strength 2-Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Back Squat for 5 reps with a …
Monday 05.15.23
Warm-Up 1 Round: 250m Row 15 Air Squats 5 Burpees 15 Overhead Squats – With an Empty Bar 250m Row 15 Air Squats 5 Burpees 15 Overhead Squats – With an Empty Bar Strength 2-Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Objective: …
Monday 05.15.23
Warm-Up 1 Round: 250m Row 15 Air Squats 5 Burpees 15 Overhead Squats – With an Empty Bar 250m Row 15 Air Squats 5 Burpees 15 Overhead Squats – With an Empty Bar Strength 2-Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Objective: …
Sunday 05.07.23
Warm-Up 2 Rounds: 250m Row 10 Push-Ups 10 Ring Rows 10 Air Squats 5 Empty Bar Presses 5 Empty Bar Back Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 500m Row 25 Pull-Ups 500m Row 25 Hand Release Push-Ups Then, 100 Wall Balls, …
Saturday 05.06.23
Warm-Up 30 Step Ups Then with an empty Barbell – 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters Strength 4 Sets: 1 Power Clean 2 Squat Cleans All sets completed at an RPE 8. Strength Tip Power Clean: You should have the weight in the middle of the foot, and …