130102 EMOM Back Squats; Pause Front Squats

Buy in:
5 min DROMs
3 rounds of:
10 overhead squats
10 bar dips
Burgener warm-up

BB Gymnastics
1) 5X1 3 Position Snatch @ 75% (low to high) – rest 60 seconds
110#
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) – rest 60 seconds
140#

Strength
1) Back Squat:
Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
250#
Rest exactly 2 minutes.
Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)
265#
2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.
160#

Cash out:
5 min elliptical
HSPUs 3 x 5 (to step)

121128 Back Squat, Front Squat

Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up

BB Gymnastics
1) 5X2 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec.
130#
2) 5X2 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec.
155#

Strength
1) Back Squat: EMOM for 5 minutes – 2 reps @ 80%
These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.
235#
2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.
165#

Cash out:
5 min stationary bike

121113 Squats, Snatch, C&J off Boxes

Buy in:
5 min stationary bike
5 min DROMs
Burgener warm-up

BB Gymnastics 
1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec.
135# (baseline)
2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec.
185# (baseline)

Strength
1) Back Squat (please read the directions carefully):
Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.
Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HBBS.
250# was a guesstimate since I haven't done a 1RM HBBS. Weight seemed about right though.

2) 5X2 Pause Front Squats (3 counts in bottom), heavy rest 90 seconds.
175#

Metcon:
Off