140109 Back Squat

Warm-up:
5 min DROMs

Strength:
High Bar Back Squat 220# x 3 x 5

Front rack barbell step-ups
24" box w/ 75@ x 10 x 3

Weighted chin-ups
+#14.5 x 5 x 5

131220 Back Squat

Warm-up:
5 min DROMs
2 rounds of
10 OHS
10 push-ups
12 GHS sit-ups

Strength:
High Bar Back Squat
220# x 3 x 3

Front Rack Barbell Step-ups
85# x 10 x 3

Weighted chin-ups (+12# medball)
5-5-5-5-5

131214 Back Squat

Warm up:
5 min jump rope
5 min DROMs
2 rounds of:
10 squats
10 push ups
10 GHD sit-ups

Strength:
Back Squat 3's
210# x 3 x 3

Barbell Step-ups (Front Rack) @ 24"
85# x 10 x 3

Weighted Chin-ups
12# med ball
5-5-5-3-3

130205 Front Squat

CFSB C1W3D4

Buy in:
5 min stationary bike
hip mob
3 rounds of:
10 air squats
10 push-ups

Strength:
Front Squat 3 x 5
warm: 45 x 10; 95 x 8
work: 135-160-185

Metcon:
4 rounds for time of:
10 burpee lateral over the box jumps
10 barbell step-ups @ 115#
10 pull-ups
Time: 13:27

Cash out:
5 min stationary bike