Thursday Workout: Back Squat, Intervals


Back Squat, 1-1-1-1-1-1-1

*Build each set and work between 90-95%. The goal should not be 1RM attempts, but work heavy across all sets and build as you are able to. If you are fairly new to squatting or did not do the bulk of the squat work in the past 5 weeks, do 5 sets of 3-5 reps building in weight.  Rest 2-3 minutes between singles.


Level 1

Every 2 Minutes for 5 Sets:

  • Box Jump Step Down x 9
  • Kettlebell Swing AHAP x 9
  • Dumbbell Thruster x 9

Level 2

Every 2 Minutes for 5 Total Sets:

  • Box Jump Over (24/20) x 9
  • Hang Power Clean (135/95) x 7
  • Thruster (135/95) x 5

*Record fastest and slowest set time. Use caution on the box jump overs.  If necessary, scale the reps to 9-6-3 to keep each set within 60-90 seconds and allow for enough rest each set.


  • BEST OF C-VILLE!  We need your support!!  Please head to to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!

2 thoughts on “Thursday Workout: Back Squat, Intervals

  1. BS: 145, 155×2, 160×2, 165×2
    wod: :53, :49, :50, :51, :54 @ 85#

  2. 205#

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