Monday Workout: Back Squat 1RM, AMRAP 8

PRE-STRENGTH

Spend a few minutes doing glute activation exercises after warm-up (banded glute activation, hip bridges, etc.)

STRENGTH

Build to a 1RM Back Squat

Notes: Use the time today to build to a 1 rep max, and if you’re feeling good go for a PR! 15 minutes to work on strength.

WOD

Level 1

AMRAP 8:

30 Single Unders
3 Burpees
15 Ring Rows
30 Single Unders
3 Burpees
15 V-Ups

Level 2

AMRAP 8:

30 Double Unders
15 Chest-to-Bar Pull-ups
30 Double Unders
15 Toes-to-Bar

Notes: This WOD is 15.2b from the Granite Games Qualifier this past year. Consider scaling DU reps to 15 if you’re still working on the movement to allow you to keep moving.

EXTRA WORK (ON YOUR OWN)

3 Sets: Handstand Hold x 30-45 seconds + 3-5 Deficit Strict Handstand Push-ups, rest as needed

3 sets of 5 Wall Walks with 3 second pause at top position

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7 thoughts on “Monday Workout: Back Squat 1RM, AMRAP 8”

ope November 9, 2015 — 7:28 pm

275#
3

Taylor November 10, 2015 — 1:08 pm

205#
2+40rx

Kyle November 11, 2015 — 7:47 am

3 rounds

Joe November 11, 2015 — 8:00 am

3 + 34 (5 strict pull ups, 15# vups)

lwperdue November 11, 2015 — 8:57 am

No BS,
2 rounds + 85 reps + a gnarly tear…rx

joyce November 11, 2015 — 2:57 pm

BS 215
WOD: 3 + 32 rx

David Hargis November 14, 2015 — 3:41 pm

BS: 115KG
WOD: 1+82