Tuesday 9/14/2021 – Back Squat and some Plate Work.


Augie | 09/13/2021 | 1

BACK SQUAT DAY!!! SUCH FUN!

Hey Fit Fam! Today we’re getting after some pure strength work as we prepare for the next cycle with the back squat. We will cover the points of performance to ensure safe movement under load, then you will embark on the journey of sets of 5, but today not building. You will warm up to a challenging weight for a set of 5, then take it across for a minimum of 5 sets.

Once completed, unload your bar completely as you will not need it for today’s WOD; an AMRAP 10 of the following movements:
10 Plate Snatchs (45/25)
50′ OH Walking Lunge (Plate held overhead)
10 Burpees to Plate

This one got spicy quicker than I anticipated, so be prepared to pace out and feel your rhythm rather than sprinting out of the gate. The goal would be to either maintain the same pace for the entire AMRAP (1 round every x min/sec) or start slow to feel it out and do reverse splits (each round a bit faster), but that will rely on the discipline to start at a very reasonable pace. Can you? Absolutely. Will you? Hmm……

See you there!

STR: Back Squats 5-5-5-5-5 Weight Across

WOD: AMRAP 10
10 Plate Snatchs (45/25)
50′ OH Walking Lunge (Plate held overhead)
10 Burpees to Plate


1 comment for “Tuesday 9/14/2021 – Back Squat and some Plate Work.

  1. Jon says:

    Str: 135#, focusing a lot on technique
    WoD: 3 + 60 Rx

    The warm-up snatches and lunges felt great, but hooo boy did this fall apart in a hurry.

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