Skill/Power 15 Minutes:
Push Jerk - You will have only the 15 minutes to quickly work up to a heavy load for 2 reps. You must Push Jerk for both reps, so NO Split Jerk... push yourself under the bar! If your technique is solid move the weight up, if it's looking sketchy, or more like a Push Press, work on pressing YOU down for your re-dip and lockout, instead of pressing the bar up.
Then...
As Many Rounds As Possible in 10 Minutes:
30 Toes2Bar
15 Back Squats (155/105)
**Scaling Options**
Toes2Bar - scale to Knees2Armpits, or Hanging Leg Raises; It should be HARD for you.
Back Squats - 135/95 ; 115/75 ; 95/65 --- The bar MUST be Cleaned from the floor, and should be challenging, but not impossible.
The goal for this workout is to try to get close to your 3rd round, or into your 3rd round, if possible.
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Back Squat. Show all posts
Showing posts with label Back Squat. Show all posts
2014-11-19
2014-11-01
SATURDAY WORKOUT
Team Workout Saturday!!! Today we're going to try one of the newest Hero workouts...
In Teams of 2:
"Team Ned"
7 Rounds For Time:
11 Back Squats PER partner @ Bodyweight (22 TOTAL)
1,000m Row
**35 Minute Cut-off**
*You will perform your 11 Back Squats, then your partner will perform theirs. If you need to, you may add weight to the barbell between your sets. Just round to the nearest 5# increment; if you weigh 152lbs, just put 150lbs on the barbell. You may split the 1,000m Row however you want between the two of you. Make an attempt to finish, but this is a longer workout, so the goal should be just to get as far as you can; if you complete it, great, if not, still great. :-)
In Teams of 2:
"Team Ned"
7 Rounds For Time:
11 Back Squats PER partner @ Bodyweight (22 TOTAL)
1,000m Row
**35 Minute Cut-off**
*You will perform your 11 Back Squats, then your partner will perform theirs. If you need to, you may add weight to the barbell between your sets. Just round to the nearest 5# increment; if you weigh 152lbs, just put 150lbs on the barbell. You may split the 1,000m Row however you want between the two of you. Make an attempt to finish, but this is a longer workout, so the goal should be just to get as far as you can; if you complete it, great, if not, still great. :-)
2014-10-20
MONDAY WORKOUT
Strength Volume 15 Minutes
Back Squat - 10 reps @ 70% for 3 sets. Rest 60 seconds between sets. You may break up your sets however you need to, but try to complete each set in around 60 seconds or less, keeping your work/rest ratio close to 1:1 (keeping them as even as possible). If you do not get all 10 reps of your set in 60 seconds, start your rest period anyway and try to at least stay consistent across all 3 sets.
Then...
Conditioning
3 Rounds Each For Time of:
Row 500m
Rest ~3 minutes between rounds
*This is meant to be 3 sprints, so give it the gas for each of your 500m Rows. Your goal should be: Men - 1:40 or under for each / Women - 1:50 or under for each. Don't beat yourself up if you don't hit the times you want, just try to beat your old time, and try to stay consistent for all 3 Rows.
Back Squat - 10 reps @ 70% for 3 sets. Rest 60 seconds between sets. You may break up your sets however you need to, but try to complete each set in around 60 seconds or less, keeping your work/rest ratio close to 1:1 (keeping them as even as possible). If you do not get all 10 reps of your set in 60 seconds, start your rest period anyway and try to at least stay consistent across all 3 sets.
Then...
Conditioning
3 Rounds Each For Time of:
Row 500m
Rest ~3 minutes between rounds
*This is meant to be 3 sprints, so give it the gas for each of your 500m Rows. Your goal should be: Men - 1:40 or under for each / Women - 1:50 or under for each. Don't beat yourself up if you don't hit the times you want, just try to beat your old time, and try to stay consistent for all 3 Rows.
2014-09-08
MONDAY WORKOUT
Practice 10 Minutes:
Rope Climbs - Work on your footwork when climbing, using your legs to help move you up the rope after locking in your feet. If you are really proficient at Rope Climbs, practice getting more efficient at Legless Rope Climbs (work on using a kip).
Then...
Strength Endurance 15 Minutes:
Back Squat Max Reps in 2 Minutes @70%
*Warm up to 70% of your 1RM Back Squat (the number you just established a couple of weeks ago). The goal is to get 15+ reps in 2 Minutes. You may use a rack, and may rack the barbell at any time, but your time doesn't stop when you do, so use then entire 2mins, and get those reps in.
Then...
As Many Rounds As Possible in 5 Minutes:
5 Burpees
10 Banded Good Mornings (Medium Green Band/Light Red,Purple Band)
*For the Good Mornings, you will stand on the band with both feet, bend down and pull the band over your head... this will count as your first rep IF you are in the proper position when you pull the band over your head, and actually perform a Good Morning on the way up.
2014-08-13
WEDNESDAY WORKOUT
Strength:
Back Squat
2 x 2 @ 100%
5 minute clock per set
Warm Up Sets - Don't slack off on these, hit them all. This should take you around 15 minutes or so, to get all the way up to 100% 1RM.
60% x 5 reps
75% x 3 reps
85% x 2 reps
90% x 1 rep
95% x 1 rep
Then...
For Time:
30 Strict Chest2Bar Pull-ups
30 Strict Handstand Push-ups
30 Calorie Row
**12 Minute Cut-off**
*Use bands for your Pull-ups, if necessary, but make them as challenging as possible. If you're using bands, you shouldn't be able to get 10 - 15 for your first set... if you get that many, it was too easy. :-) Same goes for the Handstand Push-ups, make them as difficult for yourself as you can, while still being able to accomplish your reps. You may use AbMats, AbMats & plates, or boxes.
2014-08-10
SUNDAY WORKOUT
BRING LONG SOCKS AND/OR PANTS TODAY!!!
Strength:
Back Squat 2-2-2-2 @ 80% 1RM
2:00 clock for each work set
Then...
Fun Gymnastics Skill Work 20 Minutes
Pick some of the following movements, and practice them! Try to select something you aren't very good at, or you have trouble accomplishing, and focus on doing it as close to perfect as you can manage.
**Movements**
Kick-up To Handstand / Handstand Push-up (with or without kip & AbMats)
Rope Climb - Get your feet locked in properly in the Rope, and see how far you can climb... safely though. :-)
Kipping Pull-ups/Butterfly Pull-ups - We practiced these about a week-ish ago, so use today to refine your technique, and get some more pointers in. If you don't keep practicing something, it becomes very difficult to get any good at it.
Strength:
Back Squat 2-2-2-2 @ 80% 1RM
2:00 clock for each work set
Then...
Fun Gymnastics Skill Work 20 Minutes
Pick some of the following movements, and practice them! Try to select something you aren't very good at, or you have trouble accomplishing, and focus on doing it as close to perfect as you can manage.
**Movements**
Kick-up To Handstand / Handstand Push-up (with or without kip & AbMats)
Rope Climb - Get your feet locked in properly in the Rope, and see how far you can climb... safely though. :-)
Kipping Pull-ups/Butterfly Pull-ups - We practiced these about a week-ish ago, so use today to refine your technique, and get some more pointers in. If you don't keep practicing something, it becomes very difficult to get any good at it.
2014-07-30
WEDNESDAY WORKOUT
Strength
Back Squat - Week 6
4 - 4 - 4 - 4 @ 90% (4 Minutes per set)
Warm up sets should look something like this:
60% - 5 reps
70% - 3 reps
80% - 2 reps
85% - 1 rep
Don't blow off your warm up sets, or the mobility/general warmup for class. Give yourself the best chance at feeling good-to-go for your work sets, and being able to get through all of them.
Then...
For Time:
100m Run
21 Unbroken Shoulder2Overhead (135/95)
100m Run
15 Unbroken Shoulder2Overhead (135/95)
100m Run
9 Unbroken Shoulder2Overhead (135/95)
**5 Minute Cut-off**
*You read that correctly... all Shoulder2Overhead sets must be UNBROKEN, or you will start that set over. You must Clean the bar into position, no racks will be used. However, you may rest the bar in the front rack position, or on your back, for as long as you wish, the barbell just can't return to the floor until your set is completed or you start that set over. Use no more than 60 - 65% of your best Push Jerk 1RM as a scale... so if your 1RM Push Jerk is not 210+/150+ lbs, you must scale.
Back Squat - Week 6
4 - 4 - 4 - 4 @ 90% (4 Minutes per set)
Warm up sets should look something like this:
60% - 5 reps
70% - 3 reps
80% - 2 reps
85% - 1 rep
Don't blow off your warm up sets, or the mobility/general warmup for class. Give yourself the best chance at feeling good-to-go for your work sets, and being able to get through all of them.
Then...
For Time:
100m Run
21 Unbroken Shoulder2Overhead (135/95)
100m Run
15 Unbroken Shoulder2Overhead (135/95)
100m Run
9 Unbroken Shoulder2Overhead (135/95)
**5 Minute Cut-off**
*You read that correctly... all Shoulder2Overhead sets must be UNBROKEN, or you will start that set over. You must Clean the bar into position, no racks will be used. However, you may rest the bar in the front rack position, or on your back, for as long as you wish, the barbell just can't return to the floor until your set is completed or you start that set over. Use no more than 60 - 65% of your best Push Jerk 1RM as a scale... so if your 1RM Push Jerk is not 210+/150+ lbs, you must scale.
2014-07-27
SUNDAY WORKOUT
Strength:
Back Squat 2-2-2-2 @ 80% 1RM
2:00 clock for each work set
Then...
3 Cycles of:
As Many Rounds As Possible in 3 Minutes
5 Power Cleans (155/105)
10 Pistols Alternating (5ea leg)
Rest 3 Minutes
*Use no more than 65 - 70% of your 1RM Clean weight for the Power Clean. Scale the Pistols using a box, a plate under your heel, or holding a plate out in front of you. Keep it challenging though, don't underestimate yourself.
Back Squat 2-2-2-2 @ 80% 1RM
2:00 clock for each work set
Then...
3 Cycles of:
As Many Rounds As Possible in 3 Minutes
5 Power Cleans (155/105)
10 Pistols Alternating (5ea leg)
Rest 3 Minutes
*Use no more than 65 - 70% of your 1RM Clean weight for the Power Clean. Scale the Pistols using a box, a plate under your heel, or holding a plate out in front of you. Keep it challenging though, don't underestimate yourself.
2014-07-16
WEDNESDAY WORKOUT
Get mentally right, and bring your "A" game today... Squats!!!
Strength:
Back Squat 6 x 6 @ 80%
You will get 4 mins per set (24mins total) for each work set. Try to make all of your reps.
If there's time afterward, do some hip/leg mobility with bands, floss, and lacrosse balls.
Strength:
Back Squat 6 x 6 @ 80%
You will get 4 mins per set (24mins total) for each work set. Try to make all of your reps.
If there's time afterward, do some hip/leg mobility with bands, floss, and lacrosse balls.
2014-07-13
SUNDAY WORKOUT
Strength:
Back Squat 2-2-2-2 @ 80% 1RM
2:00 clock for each work set
Do 50% for 5, 60% for 3 and 70% for 2 as warm ups over the course of 6 minutes before we start the work sets...
Then...
3 Rounds For Reps:
1 Minute Strict Press (75/55)
1 Minute Sumo Deadlift High Pull (70#kb/53#kb)
1 Minute Weighted Burpees (45# Plate/25# Plate)
1 Minute Rest
**Score = Total Reps across all movements (just keep a running total)**
Back Squat 2-2-2-2 @ 80% 1RM
2:00 clock for each work set
Do 50% for 5, 60% for 3 and 70% for 2 as warm ups over the course of 6 minutes before we start the work sets...
Then...
3 Rounds For Reps:
1 Minute Strict Press (75/55)
1 Minute Sumo Deadlift High Pull (70#kb/53#kb)
1 Minute Weighted Burpees (45# Plate/25# Plate)
1 Minute Rest
**Score = Total Reps across all movements (just keep a running total)**
2014-07-02
WEDNESDAY WORKOUT
Strength 20 - 25 Minutes:
Back Squat - 6 sets of 4 @ 80% of 1RM
*This is the same weight you used last Wednesday, and on Sunday. We are adding a rep to every round. Each set on a 2:30 clock (15min total work time).
Then...
As Many Rounds As Possible in 5 Minutes of:
1 Shuttle Run (Pole & Back, formerly known as "The Blue Pole")
2 Handstand Push-ups
1 Shuttle Run
4 Handstand Push-ups
1 Shuttle Run
6 Handstand Push-ups
.... keep on in this fashion until time expires, adding 2 Handstand Push-ups each round.
*Handstand Push-ups are however you like (strict, kip, magical levitation...), so scale accordingly. This is a fast workout, and the reps are low (to start with), so make your Handstand Push-ups challenging if you need to scale. You may use AbMats and/or boxes, if necessary.
Back Squat - 6 sets of 4 @ 80% of 1RM
*This is the same weight you used last Wednesday, and on Sunday. We are adding a rep to every round. Each set on a 2:30 clock (15min total work time).
Then...
As Many Rounds As Possible in 5 Minutes of:
1 Shuttle Run (Pole & Back, formerly known as "The Blue Pole")
2 Handstand Push-ups
1 Shuttle Run
4 Handstand Push-ups
1 Shuttle Run
6 Handstand Push-ups
.... keep on in this fashion until time expires, adding 2 Handstand Push-ups each round.
*Handstand Push-ups are however you like (strict, kip, magical levitation...), so scale accordingly. This is a fast workout, and the reps are low (to start with), so make your Handstand Push-ups challenging if you need to scale. You may use AbMats and/or boxes, if necessary.
2014-06-29
SUNDAY WORKOUT
Strength 10 - 15 Minutes
Back Squat @ 80% (same load as Wednesday of last week)
4 sets of 2 completing a set every 2 minutes
Then a burner...
For Time
20 - 15 - 10 - 5 Reps of:
Box Jumps (24/20)
Hand Release Push-ups
Ball Slams (20/14)
**7 Minute Cut-off**
Back Squat @ 80% (same load as Wednesday of last week)
4 sets of 2 completing a set every 2 minutes
Then a burner...
For Time
20 - 15 - 10 - 5 Reps of:
Box Jumps (24/20)
Hand Release Push-ups
Ball Slams (20/14)
**7 Minute Cut-off**
2014-04-09
WEDNESDAY WORKOUT
BRING LONG SOCKS TODAY! Make sure you get in a few minutes early today, and mobilize anything that has been feeling tight, or sketchy. Today… we SQUAT!!!
Strength Test 20 Minutes:
Back Squat 1RM
*You will have 20 Minutes ONLY to establish a new 1RM Back Squat. When the load starts to get heavy, make sure you have a spotter, or two.
Then, immediately following…
Take 80% of your 1RM Back Squat, and do ONE set of max rep FRONT SQUAT with it.
Then…
Max Rope Climbs in 3 Minutes
*Yeah… you can use your legs. :-)
Strength Test 20 Minutes:
Back Squat 1RM
*You will have 20 Minutes ONLY to establish a new 1RM Back Squat. When the load starts to get heavy, make sure you have a spotter, or two.
Then, immediately following…
Take 80% of your 1RM Back Squat, and do ONE set of max rep FRONT SQUAT with it.
Then…
Max Rope Climbs in 3 Minutes
*Yeah… you can use your legs. :-)
2014-01-29
WEDNESDAY WORKOUT
Strength 20 Minutes:
5RM Back Squat… BUT, you must pause at the bottom of each rep for 3 seconds. Stay as tight as possible in the bottom, and make sure you're technique is as good as you can make it.
Then…
Let's work on our Strict Gymnastics today.
For Time:
1 Strict Chin-up
1 Strict Handstand Push-up
2 Strict Chin-ups
2 Strict Handstand Push-ups
…
…
all the way to
10 Strict Chin-ups
10 Strict Handstand Push-ups
**10 Minute Cut-off**
*Scale the Chin-ups with bands if necessary, but make it HARD. Scale the Handstand Push-ups with AbMats, or do them off the side of a box if you have to, but again, make it HARD. Everything is strict today, NO KIPPING. Get as far as you can in the cut-off, and see if you can get it done.
5RM Back Squat… BUT, you must pause at the bottom of each rep for 3 seconds. Stay as tight as possible in the bottom, and make sure you're technique is as good as you can make it.
Then…
Let's work on our Strict Gymnastics today.
For Time:
1 Strict Chin-up
1 Strict Handstand Push-up
2 Strict Chin-ups
2 Strict Handstand Push-ups
…
…
all the way to
10 Strict Chin-ups
10 Strict Handstand Push-ups
**10 Minute Cut-off**
*Scale the Chin-ups with bands if necessary, but make it HARD. Scale the Handstand Push-ups with AbMats, or do them off the side of a box if you have to, but again, make it HARD. Everything is strict today, NO KIPPING. Get as far as you can in the cut-off, and see if you can get it done.
2013-12-16
MONDAY WORKOUT
We always try to program in some mobility for you during the warmup, but we would like to encourage you to come in a few minutes early and staying a few minutes after each workout to address specific areas you may be having trouble with. If you need help with ideas for how to address any problem areas you have, let us know and we'll be sure to give you some extra "homework" you can do either at the gym, or at home… preferably both.
Mobility 15 Minutes:
Floss Band - Quads/Hamstrings & Calves
Lacrosse Ball - Hips & Shoulders
Then…
5 Times Through, taking 2 Minutes per set of Squats (30 Minutes Total)
5 Overhead Squats @ 70%
10 Front Squats (use the same weight as OH Squat)
15 Back Squats (use the same weight as OH Squat)
*Increase the weight on your set of Overhead Squats by 5 - 10lbs each time through. If you're feeling super sore, start your percentage a little lower (60%), and make smaller increases on your weight. If these movements look familiar… you may have seen them recently.
Mobility 15 Minutes:
Floss Band - Quads/Hamstrings & Calves
Lacrosse Ball - Hips & Shoulders
Then…
5 Times Through, taking 2 Minutes per set of Squats (30 Minutes Total)
5 Overhead Squats @ 70%
10 Front Squats (use the same weight as OH Squat)
15 Back Squats (use the same weight as OH Squat)
*Increase the weight on your set of Overhead Squats by 5 - 10lbs each time through. If you're feeling super sore, start your percentage a little lower (60%), and make smaller increases on your weight. If these movements look familiar… you may have seen them recently.
2013-12-14
SATURDAY WORKOUT
A little variation on the Snow Bowl Event #2. You will be doing this on your own, and a few of the movements will be different.
For Time:
5 Overhead Squats (95/63)
10 Front Squats (95/63)
15 Back Squats (95/63)
15 Toes2Bar
15 Wall Ball Shots to 11' for men/10' for ladies (20/14)
15 Wall Ball Shots to 10'/9' (20/14)
15 Toes2Bar
Unweighted Walking Lunges across the gym and back to your barbell
Load your barbell to 135/93
5 Power Snatches (135/93)
10 Clean & Jerks (135/93)
**15 Minute Cut-off**
For Time:
5 Overhead Squats (95/63)
10 Front Squats (95/63)
15 Back Squats (95/63)
15 Toes2Bar
15 Wall Ball Shots to 11' for men/10' for ladies (20/14)
15 Wall Ball Shots to 10'/9' (20/14)
15 Toes2Bar
Unweighted Walking Lunges across the gym and back to your barbell
Load your barbell to 135/93
5 Power Snatches (135/93)
10 Clean & Jerks (135/93)
**15 Minute Cut-off**
2013-11-30
SATURDAY WORKOUT
Squats, Squats, Squats, Squats, Squats, Squats!!!
Back Squat
20 - 10 - 5 - 1 - 5 - 10 - 20
Your percentages should look something like:
70% - 78% - 85% - 90% - 85% - 75% - 65%
Your sets might not match up exactly to these percentages, but they will most likely be fairly close to these, so use them as a guide. You may be feeling sluggish, and need to take the weight down slightly, or you may be feeling like a beast, and add a bit. Take adequate rest between your sets… they will get tough.
Optional Extra Credit:
After your squats, hop on a rower and row slow for at least 3 - 5mins.
Back Squat
20 - 10 - 5 - 1 - 5 - 10 - 20
Your percentages should look something like:
70% - 78% - 85% - 90% - 85% - 75% - 65%
Your sets might not match up exactly to these percentages, but they will most likely be fairly close to these, so use them as a guide. You may be feeling sluggish, and need to take the weight down slightly, or you may be feeling like a beast, and add a bit. Take adequate rest between your sets… they will get tough.
Optional Extra Credit:
After your squats, hop on a rower and row slow for at least 3 - 5mins.
2013-10-24
THURSDAY WORKOUT
As Many Rounds -and Reps- As Possible in 20 Minutes:
100 Squats (44#Bar/33#Bar)
80 Push-ups
60 Kettlebell Swings (53/35)
40 Chest2Bar Pull-ups
20 Box Jumps (30"/24")
*This workout is for total reps. If you complete all of the above, start back at the Squats, and go through the movements again, and again, if necessary. The Squats may be accomplished however you wish - Back Squat, Front Squat, Overhead Squat, Zercher Squat... etc., or any combination. Come in and get sweaty!!!
100 Squats (44#Bar/33#Bar)
80 Push-ups
60 Kettlebell Swings (53/35)
40 Chest2Bar Pull-ups
20 Box Jumps (30"/24")
*This workout is for total reps. If you complete all of the above, start back at the Squats, and go through the movements again, and again, if necessary. The Squats may be accomplished however you wish - Back Squat, Front Squat, Overhead Squat, Zercher Squat... etc., or any combination. Come in and get sweaty!!!
2013-07-31
WEDNESDAY WORKOUT
15 Minutes Only:
Press 1RM
Then use the remaining time for:
Back Squat 1RM
**Warm-up Progression**
3 - 5 Reps @ 60%
2 - 3 Reps @ 75%
1 - 2 Reps @ 90%
The next 2 - 3 Reps should be single reps shooting for your new PR. Come in and set some new records!!!
Press 1RM
Then use the remaining time for:
Back Squat 1RM
**Warm-up Progression**
3 - 5 Reps @ 60%
2 - 3 Reps @ 75%
1 - 2 Reps @ 90%
The next 2 - 3 Reps should be single reps shooting for your new PR. Come in and set some new records!!!
2013-06-05
WEDNESDAY WORKOUT
We need to start establishing some baseline numbers for your lifts. This way, when the workout of the day has percentages, you'll be able to calculate how much you need to do based on accurate information. Also, you should definitely be logging this information, whether it's on here, or in a notebook, you should track your numbers. You won't be able to remember them all, and they will change over time, so if you're keeping records you'll actually see the results of the program you're going through. All of this being said...
You will have the entire hour (after a solid warm up and stretching) to establish either a 1RM Back Squat OR a 3RM Back Squat. It will be based on your skill level, and we will decide which you will perform. These numbers are going to be important as far as the upcoming strength cycle in our program, so get in here and SQUAT!!!
You will have the entire hour (after a solid warm up and stretching) to establish either a 1RM Back Squat OR a 3RM Back Squat. It will be based on your skill level, and we will decide which you will perform. These numbers are going to be important as far as the upcoming strength cycle in our program, so get in here and SQUAT!!!
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