Monday Workout: Back Squat 5RM, KBS, Run

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STRENGTH

In 15 Minutes, work up to a 5RM Back Squat

Notes: As you are working up to a 5RM, make sure you are taking enough rest between sets as the weight gets heavier (i.e. 90-120 seconds)

WOD

Level 1

AMRAP 10:

  • Russian Kettlebell Swing (45/25) x 10
  • Run x 100m
  • Russian KBS x 20
  • Run x 200m
  • Russian KBS x 30
  • Run x 300m

Level 2

AMRAP 10:

  • Kettlebell Swing (70/53) x 10
  • Run x 100m
  • KBS x 20
  • Run x 200m
  • KBS x 30
  • Run x 300m

If you are unable to complete one full round in 10 minutes, record # reps completed.  For 300m run, either do 3 laps in parking lot or run 200m course + 100m course. If subbing rowing, do 150m row, 250m row, 350m row.

EXTRA WORK

Scapular Strengthening exercises

Options – banded face pulls, banded scap retraction, etc. Try to get in 3 sets of 10-15 reps. Work in some mobility work with a foam roller or lax ball as well.

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10 thoughts on “Monday Workout: Back Squat 5RM, KBS, Run

  1. BS: 145#
    WOD: 1+200m run

  2. Worked up to a set of 5 back squat at 60kg, felt good on the quad/knee today. Still won’t be going heavy as it didn’t feel 100%

    WOD: 1 + 34 @88# Russian Swings

  3. BS: 165#
    WOD: 1 + 46 (55# Russian swings)

  4. 185#
    1 + 20 swings + 100m run rx

  5. BS 175
    WOD 1 + 230

  6. BS 155

    Wod 1 + 55 (40#)

  7. BS 265

    WOD 1 + 52rx

  8. BS 243
    WOD: 1+30rx

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