Back squats and a HSPU/power clean ladder

Tuesday 5.11.13 A: 5×5 back squat @84% B: HSPU/power clean ladder 10 HSPU, 1 Power clean 9 HSPU, 2 power cleans 8 HSPU, 3 power cleans … … … 1 HSPU, 10 power cleans Post back squat loads, completed rounds, reps and training notes to...

6 tips to nailing a new 1RM back squat

Tuesday 30.7.13 A: 20 mins to establish a 1RM back squat B: Mystery WOD Coaches Notes on back squats: Warm up sets to working sets – after a few reps on an unloaded bar, load it up and do a couple of sets of 5 , then a couple of sets at 3, maybe go for a heavy...

Back to business

Strength A: Back Squat 9×1 @ 85% (9 total reps) // minimal rest 5×1 @ 90% (5 total reps) // 1 min rest between reps B: Conditioning 400m sprint (for time) – start @ 3 mins, 4 min AMRAP: 15 hand release push-ups 10 toes to bar -rest 1 min 4 min AMRAP:...

Back from Lake Crackenback…

Monday 30.4.12 That’s right, Becca and I are back from Lake Crackenback Resort and ready for another week in the gym… A: Hang snatch: 12 min to work up to heavy double B: 3×5 back squat C: GPP conditioning circuit inc: KB swings double-unders ring...