Tag Archives: back squat

Time Away…

7 Sep

This past weekend Zach Thiel and I went to Lubbock to watch the first football game of the season for the Texas Tech Red Raiders…..  I had a really good time but I am so glad to be home.  I missed my family, my bed, my routine!   Hopefully everyone had a good Labor Day weekend, and how about this rain…  I love it!



Squat 5×1 @ 90-95% of 1 RM
Press 5×2 @ 90% of 1 RM
Weighted Pull Ups 3, 3, 3, 3, 3

5 Rounds

Max reps Bench Press @ 80% of your body weight

Max reps Back Squat @ 80% of your body weight

Max reps Overhead Squat @ 80% of your body weight


21 Jun

A man sooner or later discovers that he is the master-gardener of his soul, the director of his life.  ~James Allen


1. The state, quality, or fact of being responsible.

2. Something for which one is responsible; a duty, obligation, or burden.

3. the ability or authority to act or decide on one’s own, without supervision


Mid Hang Snatch Pull 5 x 3

Mid Hang Muscle Snatch 5 x 3

Back Squat 3 x 8


3 Rounds

20 DB Snatch @ 55#(10L 10R)

20 24″ box jump from a sitting 12″  box

400m Run

Post Weights and Time to Comments

The Gauntlet Has Been Thrown

17 Jun

My Main Man, Big DAWG JT

The Gauntlet has been thrown…  The JT/OPT Big Dawgs v. UnderGroundShack Crew.  Since most of the crew on the Big Dawgs side is competing in this years Crossfit Games I thinks it’s only fair that JT sets the date of the Team Throwdown (end of July-1st week of August is what I’m thinking), loser pays for a BBQ…. I like mine with extra sauce!


3 x 3 Muscle Snatch (50% of 1 Rm, 30 second break between sets)

3 x 3 Snatch Balance (65% of 1Rm, 30 second break between sets)

3 x 8 Back Squat (75% of 1Rm, narrow feet placement)


R0w 2000

Run 1200

Pursuit of Happiness…

4 Jun

My life is simple, my food is plain, and my quarters are uncluttered. In all things, I have sought clarity. I face the troubles and problems of life and death willingly. Virtue, integrity and courage are my priorities. I can be approached, but never pushed; befriended but never coerced; killed but never shamed.
– Yi Sunshin, Last letter to an old friend.


Front Squat 8 sets of 3
Back Squat 4 sets of 6
Clean Dead lift 5 sets of 5
(make sure to use the hook grip on the clean deadlifts)

3 sets of HSPU 30″ hand placement (assisted with purple bands which are the skinniest bands…go sub max effort, shoot for double digits if you can)


50 Burpees for time with a minimum 6″ jump

The Difference: Living Well vs. Doing Well

Post Weight/ Reps/ & Time to Comments

I will be in El Paso for the weekend.  Hooking up with Paul Smith, 6th place finisher out of the South Central Regional, for a workout in the AM…  should be fun! Take the next couple of days off, starting Monday the strength workouts continue but I will be adding small metcons at the end of them…  Have a Great Weekend!