Max's max box squat.
1. Box Squat
work up to a 1 rep max - Box set up at parallel.
2. Back Squat Medley
10 reps at 30%
10 reps at 40%
10 reps at 50%
10 reps at 60%
Max reps at 60%
Percentages of 1RM "free" Back Squat that we established at the beginning of this program. Rest as needed between sets. Gold standard is 30+ reps on the last set. This is taken from Tom Platz's Squat Training program. Tom does the final set with 405 for 30+ reps (and can do 225 for 100 unbroken reps!). Check him out below doing 500x23.
3. Glute Ham Raises
3 x 6-10
Did anyone really want to walk on tuesday anyway?
ReplyDeleteR these all box squats?
ReplyDeleteBased on the video Ben posted, I'm gonna go with back squat - no box.
ReplyDeleteThanks! I couldn't load the video on my phone :/
Delete1. 1RM box squat - 265#, getting more comfortable with this movement, limited by time, but felt like i had another 10-15# in this lift.
ReplyDelete2. 10 @ 85#
10 @ 115#
10 @ 145#
10 @ 175#
30 @ 175#
i totally misjudged how strong i felt on this. if i had the mindset before i got under the bar to get 40, i could have done it. my 1RM back squat is nothing to brag about, but i had this weight all day.
1. Box Squat - New 1RM - 385#
ReplyDelete2. Squat Medley -
10reps @ 30% - 115#
10reps @ 40% - 155#
10reps @ 50% - 192.5#
10reps @ 60% - 230#
Max reps @ 230# - 32reps.
3.Glute Ham Raises. I hate these things with a passion. >) 6/10/8, on the floor with a band around a pole. My hams hate me.
Box-405
ReplyDelete60%=255x32
Ghr
1. Box Squat: 290#
ReplyDelete2. Max Reps 60%: 32 @180
3. Forgot to do Glute Hamstring. Dammit.
1. is Back Squat and then 2. is free squat and based off free squat%
ReplyDeleteIs that correct?
1 is box squat just like last Monday
Delete2 is a regular back squat-no box-based on your 1rm back squat
Box Squat 1 RM: 225#
ReplyDelete60% to failure: 45 x 150#
GHR's
Box Squat – 1RM 330# PR Box Squat and Squat
ReplyDeleteSquat Medley – 100/135/165/200/37 @ 200#
GHR 3x7
Great to lift with MDV and Big Bri again!
Box squat 385 (PR)
ReplyDeleteBack squat 230x22
GHR 2x6
1. 335# (20 lbs more than last week!)
ReplyDelete2. Based on 350# 1 rm
10 @ 105
10 @ 140
10 @ 175
10 @ 210
20 @ 210 (back failing before legs)
3. Done
Box Squat- 155
ReplyDelete10@ 55
10@ 65
10@ 85
10@ 100
20@ 100
GHR-8,8,6. Used a purple band attached to the pull station to help assist. Insanely hard still!
Box - 345
ReplyDeleteMax rep - 215x28
GHR - check
Box: 165#
ReplyDeleteMax rep: 112# x 33
Ghr: felt stronger on these than 2 weeks ago
BOX SQUAT- 275
ReplyDelete10@95
10@125
10@155
10@185
16@185
ghr
Box - 215
ReplyDeleteMax rep - 120 x 30
GHR - 3 x 10
F/36/125
I've been doing exactly what coach D said not to do! A Lil outlaw, a Lil cfne, a Lil of my own program, and just about to add some OPT. Instead I decided to stick to this site and commit to it!!!
ReplyDeleteBox Squat 385# (16in box)
10@110
10@145
10@185
10@220
32@220
JC is back!!!
Yeah buddy!!! Don't think, just do- its liberating!
DeleteBox squat – 315 (PR from last week)
ReplyDeleteMedley – done, max rep - 225×33
Glute Ham Raises – done
Box squat 200
ReplyDeleteBack squat
75
100
125
155
155(30 reps)
28/F/155
1. Box Squat @235# .....felt way better than last week
ReplyDelete2. 70/95/120/140/140 x 50 reps with more in me...kinda mad that I didn't go to failure..i think i just stopped at the number...grrrr!
3. 3x10 with10# plate
1. Box squat @ 235 (ran out of time; 255 last time)
ReplyDelete2. 75-100-125-150-150 x 35
3. GHR - cant do these on my hamstring
1.) Box Squat 295
ReplyDelete2.) 10 @ 95, 135, 165, 195 then 31 @ 195
3.) GHR 3 x 10,10,7
Box squat 155
ReplyDelete10 @ 55, 65, 95, 110, then 14 @ 110
GHR -done with purple band -8, 8, 7 -
1.305
ReplyDelete2.200x32
3.check
Box Squat: 335#
ReplyDelete100,135,160,195, 195#*34
GHR 3*10
Box Squat- 360 (up 5 pounds)
ReplyDelete110x10
145x10
180x10
210x10
210x20 low back cramped up before everything else failed. I did these in chucks. I'd like to try it in my Oly shoes next time to see if a more vertical torso would save my back a bit to squeeze out more reps.
No GHR= 3x a superset of band hamstring curls (12,12,10) and weight back extensions ( 25x 12, 12, 12)
1. Box Squat max -419#
ReplyDelete2.115,155,195,235,235x15 :(....back was crampy and motivation was too low, although my beer and ice cream levels were high from Sunday? Who would of thought...
3.check
1. Box Squat 295# stuck from last time
ReplyDelete2. 95/125/155/185/185x42
3. Assisted w/ Band - Complete
1. 285
ReplyDelete2. 32 reps at 190lbs (I did 20 then stopped so I redid it-still could have done more, just unfamiliar territory and needed to be stronger mentally)
3. 6's check, Better than last time.
1. 420 (Up 15 lbs)!
ReplyDelete2. 245 x 20. Seriously need to work on my work capacity apparently
3. Check
On a side note: Ben, I'm not questioning your programming by any stretch, but I was wondering why we are 1RM box squatting again so soon? What is the idea behind it? I only ask to learn, not to belittle so please don't take it that way =)
305# (10# PR) / 38 reps @ 190# / GHRs
ReplyDeleteBox Squat 285#
ReplyDeleteMedly 90,120,150,180
60% Max w/ #180 x 45 Reps
GHR 3X10
Box squat: 315
ReplyDeleteMedley: 44 reps@ 200#
Ghr: 3 x 6
365 box squat
ReplyDelete21@ 220, awful
Box squat: 265#
ReplyDeleteMedley: 30 at 170#
Didn't feel safe where I did these so kept weights and reps light.
1. 166
ReplyDelete2. 50, 65, 85, 100 - 55 reps @ 100 - should have done more weight
3. GHR - 3x10
1. Box Squat 175
ReplyDelete2. Medley 23 @ 120
3. GHR 3x10
1. Box Squat: 235# I used a 5 gallon bucket this week, because the small side of the box is still too tall for me. Gotta do what you gotta do.
ReplyDelete2. Medley:70/ 90/ 110/ 135/ then 40 reps at 135#
3. Glute Ham Raises: 3x10
Worked on a progression for windshield wipers and muscle ups afterwards.
M/27/5'4"/135#
1. Box Squat: 405# - 18" box
ReplyDelete2. Medley: 95,125,160,190 then 30 reps @190#(felt like I had a little more in the tank)
3.Glute Ham Raises on the floor: 3x10
M/26/6'0"/205#
# 170
ReplyDelete35 reps @ #90
Done.
Box Squat 165, 20# less than last week. No belt today.
ReplyDeleteMedley: 30 @ 105#
GHR: 6, 8, 8
1.305
ReplyDelete2.195x25
3.check
1. BOx #205 (way down from last week... not sure what happened)
ReplyDelete2. 10@65/10@95/10@115/10@135/ 38@135
3. GHRs - the worst things ever
4. Splits prac.
Awesome day! Thanks Ben!
Left knee hurting, so kept it sort of light
ReplyDelete1. 225#
2. 18 reps@175lb (60%)
3. check
Loved it!
1 - 315. stayed the same. Hips very locked up. Lot's of pre wod mobility for Tuesday!
ReplyDelete2 - 21@195
3. check
Adam - it's a legit question. The conjugate method used by the guys at West Side Barbell usually revolves around 3 week cycles. Louie believes, and I agree, that you can make adaptations (both CNS and Muscular) for about 3 weeks before you start to get diminishing returns. Some of their top guys will rotate movements every week, but I don't believe anyone in the CrossFit community is at that level.
ReplyDelete1. 385
ReplyDelete2. 275 x 25
3. Check
1. 1 RM box squat 335
ReplyDelete2. Medley
10@ 135
10@ 155
10@ 175
10@ 215
Max reps @ 215- 40 reps
3. GHR 3x 6reps
Box squat 345#
ReplyDeleteMedley
115#, 155#, 195#, 230#
230# x 20
Did good mornings instead. 3x10, 135#
1. Box Squat - 320# - 45# PR
ReplyDelete2. Did 200# x 33 reps
3 GHR - Check.
Box Squat-255
ReplyDelete10 reps @ each- 30% 75#/ 40% 95#/ 50% 120#/ 60% 145#.
25 reps @ 155.
GHR's 3x6 w/band
1. Box Squat (285#, PR)
ReplyDelete2. Back Squat (based on 315# 1RM)
-30% (95#) x10
-40% (125#) x10
-50% (155#) x10
-60% (185#) x10
-60% (185#) x15
*Felt a twinge in my groin so didn't go to complete failure on last set.
3. GHR (3x6)
*First time trying these on a GHD and they are freaking brutal! Awesome!
1. 315
ReplyDelete2. 10 @ 90, 10 @ 125, 10@ 155, 20 @ 185.
3. done
Extra 2K row, 7:34. Just wanted to have the row time for the wod tom.
1. 325
ReplyDelete2. done, then 20 @ 207
3. Done
1. 395
ReplyDelete2. 205x14. Felt awful after box...
3. Done