Monday: Back Squats and Strict Weighted Pull-Ups+Wallball

Strength Cycle Details

We’re starting another round of a very effective strength program which is a variation of Mark Rippetoe starting strength cycle. It’s based on our schedule, our equipment and some good pointers from Wichita Falls Weightlifting. As part of this new cycle, we’ll be doing heavy lifts about 4 times per week. We also will prove to you that weightlifting in this way does not create bulky females or bodybuilder arms. With proper nutrition you all should lean out during this period.

* Monday – Squat + shorter metcon
* Tuesday – Heavy Deadlift + shorter metcon
* Wednesday – Longer Metcon + skillwork
* Thursday – Squat + Press
* Friday – Power Cleans + shorter metcon
* Saturday – Makeup
* Wednesdays and Saturdays will be your best days for rest and will both work with our cycle.
* We want you ALL to try to hit every strength day or make it up.
* Weights will start at about 60 to 70% of your 1RM. You will NOT change weights during sets. Rest times in the beginning will be 30 to 90 seconds and 60 to 180 seconds for later weeks. Weights will move up by 2 to 5% per week. This is much faster than we regularly rest between sets, but with good partnering and organized coaching it will be doable.

Strength

Back Squat
5-5-5-5-5

(60 to 70% of your max, it shouldn’t feel too heavy; weights will increase in future weeks, no changing weights in the middle of sets, time is important: 60 seconds between sets)

WOD

10 min AMRAP of:

  • M-10 reps W-5 Reps Strict Weighted Pull-ups*
  • 20 Wallball (M-20 W-14)

*Weighted Pull-ups: You choose the weight, you can use a weight vest, dumbbell, Kettlebell, Weight belt or a thinner band than usual but these should be more difficult that “normal” pull-ups.

Post number of rounds and weight used

40 thoughts on “Monday: Back Squats and Strict Weighted Pull-Ups+Wallball

  1. 225, 5 + 10 PU BW. Rough on the pullups

  2. BS: 121
    WOD 4rds + 8 WBs (12#, RBPU after 1st 2 rounds)

  3. BS:77#
    WOD: 4rds (10# WB,1rd RBPU, 3 rds BBPU)

  4. bs: 155
    wod: 5rnds + 3 pus. strict but no weight

  5. BS: 135#
    WOD: 5 rnds + 9 WB, strict, no weight

  6. thanks for the great info about this cycle! looking forward to it.

    BS @77#
    WOD: 4 rnds + 1 pullup Rx (+5# on pullups)

  7. BS – 180#

    WOD – 4 rds + 3 wpu — army vest (12#?) at all times

  8. BS: 121×2,116×3 (121 was a little heavy)
    WOD: 4 rds + pu + 12 wb (10# pu, 12# wb)

  9. BS: 94, 89×4 (had to drop my weight due to increasingly obnoxious knee pain)
    WOD: 5 rds + PUs + 9 WBs (red band PUs, 8# WB)

    Did PUs with my knee in the red band to make it a little bit tougher.

  10. BS: 77
    WOD: 6 rounds + PUs + 3 WBs (alternate 10/12#, blue band PUs)

  11. BS: 135 (~60% 1RM)
    WOD: 4rds + 10 WB (5PU/rd, 20# WB)

  12. 199#
    5 rounds + 6 pu

  13. BS: 77#
    WOD: 5 rds + 16 wbs (8# wb, red band pull-ups)

  14. BS: 121
    WOD: 5 rds + pull ups (strict, no weight pull ups; 14# wb)

  15. BS 89, this felt really light. Whoops.
    WOD 4 rounds + 10 WB, 12#, red band strict.

    1. Light is ok! Remember you’re moving up in weight every time you squat (2x/week), so 8 weeks from now you’d be doing 150+ for your sets depending on how much weight you add each time.

  16. BS: 96
    WOD: 5 rds, rbpu, 14# wb

  17. BS: 67#
    WOD: 5 rds + 5 PU + 15 WB (BB PU, 8# (should have done heavier))

  18. Tweaked something in my hamstring on squat warmups, so did press instead.

    5,5,5
    115,135,155

    Then 100 pullups for time: 3:59 – 45 second PR – did 47 in a row, then a whole lot of 3’s after that!

  19. BS: 133×1, 121×4
    WOD: 4-5 rounds (16# wall ball)

  20. 121, 116 x 4 (my depth struggled on the last rep of each round)

    4 rounds + pu + 15 wb (RB strict, 14# WB)

  21. BS- 77# (too light?)
    4 rds. /pu/ 13 WB (RB strict (first 5 w/o) @14# wb

  22. BS: 77#
    WOD: 5 rnds + PU + 18 WB (2 rnds BBPU/4 rnds GBPU, alternate 12#/10# WB)

  23. 207. Normal high bar BS… Been a while
    5 rounds 8 PUs.

  24. BS: 95#
    improvised WOD @ MemGym
    12-10-8-6-4-2-1
    Toes to bars
    Sit-ups
    Kettlebell swings @ 35#
    Push-ups

  25. BS: 89#, felt really light.
    WOD: 3 wallballs short of 5 rounds. 14# WB, green band PUs (but struggled anyway)

  26. BS: 185#
    WOD: 5 rounds + PU w/10# plate + 15 Wall Ball (sub 25# plate thrusters)

  27. BS: 77#
    WOD: 5 rounds + pu + 9 wb (red band up, 12# wb)

  28. BS:185
    WOD: 4 + 10 PU’s no weight

  29. BS: 50
    WOD: 4 + PUs + 1 WB (BB PUs first rd, GB PUs all others, 8# WB first rd, 6# WB all others)

  30. BS: 121#
    WOD: 4 rnds + 5 PUs (did 5 PUs/round, did the first 2 rnds strict then the rest were decreased ROM by starting a little higher up with slightly bent arms)

    Also, started doing low-bar BS today and that was fun. Worked a lot on positioning the bar and playing with grip. Looking forward to trying this out more as the weights go up.

  31. 4 rounds with ~80m prowler push instead of wb. ow prowler.

  32. BS: 77#
    WOD: 4 rounds + pu’s (red band, 6# wb)

  33. 155# BS
    3 rds + 2 PU (1st rd strict PU, next 2 rds red band, 20# WB) pull ups goat movement much?!

  34. 79# BS
    WOD: 4rds + 13 WB (8# wb, blue band)

  35. Bs: 111×3,121×2
    Wod: 5 rds + pu’s + 2 wallball – body weight pullups, 14#wb

  36. Single leg lunge 3×8: 135, 157, 167
    6 rds plus 3 pu’s (strict @BW)

  37. BS: 255
    WOD 4Rx +9 Pu (Subbed 25# plate squat thrusts for wall ball)

Leave a Reply

Your email address will not be published.

search previous next tag category expand menu location phone mail time cart zoom edit close