Monday Workout: Back Squat, Every 3 Mins x 5 Sets

Register for “Deadlifts For Derek” on November 1!

STRENGTH

Back Squat, build to a heavy set of 3 reps in a few sets, then take 85-90% of that and do 2 additional sets of 3 reps (i.e. take off about 10-15% of the weight from your 3-rep)

Scale to: 6 sets of 3 reps, building in weight each set (goal is to establish a challenging or heavy set of 3 for the day)

*15 Minutes max

WOD

Level 1

Every 3 Minutes for 3 Total Sets:

  • Dumbbell Thruster x 5
  • Burpee x 5
  • Run x 100m or Row x 15/10 cal*

Level 2

Every 3 Minutes for 5 Total Sets:

  • Thruster x 5
  • Burpee x 5-10
  • Run x 100m or Row x 15/10 cal*

*Men = 15 cal row, Women = 10 cal row

Notes: Start at light/moderate weight for thruster and build as you are able.  Scale burpees reps if necessary – should be able to complete the work in 2:15 or less (i.e. shoot for at least 45 seconds of rest/transition)

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. See our Facebook Events Page to see everything that’s going on in the coming month!

2. “Deadlifts for Derek” is Live for Registration!

4 thoughts on “Monday Workout: Back Squat, Every 3 Mins x 5 Sets

  1. BS- 165
    WOD- THR-85#, 10 burpees

  2. BS: 125#, drop set 105#
    WOD: thruster (45, 55, 65, 75, 75); burpee (10,9,8,7,10), 10cal row

  3. 245×2
    135 and the minimal allowable number of burpees

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