Wednesday 10/6/21 – Back Squats and a quick burner with Kettle Bells.


Augie | 10/05/2021 | 2

Todays strength is the back squat in sets of 5 building. Take the time to warm up properly and build the weight over your sets of 5. Always make teh big jumps early, and as you reach the upper limits of your capacity, make smaller weight increases to dial it in.

When that is finished, we will be doing a fast 21-15-9 workout consisting of only two movements: Kettle Bell Goblet Squats and Kettle Bell Swings. These will be done at the same weight and the RX is 53/35. The key is to try and get through it without putting down the KB. If you do take breaks, make them short and get to the next round because it will be over before you know it!

STR: Back Squat
5-5-5-5-5 Building

WOD: 21-15-9
KB Goblet Squat (53/35)
KB Swing (53/35)


2 comments for “Wednesday 10/6/21 – Back Squats and a quick burner with Kettle Bells.

  1. Robin says:

    Strength: 150#
    WOD: 4:45 Rx
    P.S. Biking to work after back squat day sucks

  2. Jon says:

    Str: 175#
    WoD: 3:32 @ 44#

    Still trying to stay REALLY REALLY FOCUSED on form, but starting to feel more confident.

Comments are closed.