Monday, May 13

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How to BOX SQUAT

1. Mobilize hips and knees and calves.  Sit in bottom of squat 1 minute, distract hip joints with bands.

2. Warmup with 3 round superset of 15 Hip Thrusts and 15 Reverse Hypers

3. Squat 1RM for today

4. Back off to 65-80% (of today's 1RM) for 3 sets of 3 heavy unbroken reps with the best form possible.

5. Back off another 15% from that for 2 sets of 5 unbroken reps with the best form possible.

Comments

  1. Front Squat
    205 x 1
    155 x 3 x 3
    135 x 5 x 2

  2. Chelsey Rumfola says:

    Chelsey’s Back Squat
    235 x 1
    185 3 x 3
    155 x 5

  3. Box Squat (since I had to miss squatting yesterday)
    Didn’t got to a 1RM as back is still pretty sensitive.
    5×5 instead at 95-115-135-135-145
    Tried to really stay focused in not over-rotating my pelvis, which I think I am doing in nearly everything I do, so that may be causing my back issues. I think my last set was my best at that. It felt different. Now, if I can just hold that position in Front and Back Squats.
    No met-con today. Taking one more day to recover, since there was such significant improvement today over how I felt yesterday.

  4. Lindsay says:

    Wrecked…
    High Bar Back
    155# 1rm 20# below previous
    no back off sets

  5. Back Squat
    220×1
    155×3
    165×3 165×3
    135×5 135×5
    Annie 6:13

  6. Front Squat
    208×1 PR
    163 x3 163 x3
    143 x5 143 x5

  7. whitney tullis says:

    Rest day. My left Quad is still feeling odd.

  8. Front Squat
    130# 1 PR!
    95# x 3 x 2

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