Tag: back squat

WOD: 01/22/10

by on Jan.21, 2010, under WOD

WOD 71

Warm Up: run 1/4 mile OR row 250m OR bike 2 miles.

3 rounds of 10: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups (you may sub jumping pull ups for regular pull ups).

Back squat sets of: 5, 5, 5. Try to work up to your highest 5 rep max.

If you are new to the back squat movement, practice with a piece of pvc pipe, a broomstick, or just a 45lb bar. If you do not have access to a squat rack or smith machine, perform 100 air squats, concentrating on your form and technique. Your lumbar spine should not be rounded at the bottom of your squat. Break 90 degrees if possible.

After that perform the following conditioning per ability level:

21-15-9 repetitions of: 12 inch box jumps, jumping pull ups

21-15-9 repetitions of: 24 inch box jumps, pull ups, double unders

21-15-9 repetitions of: 24 inch box jumps, pull ups, double unders, elbows to knees.

If you do not have a box available, perform parkour squats*.

Post time completed to comments.

Cool Down
hold a plank position to failure twice.

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WOD: 12/21/09

by on Dec.20, 2009, under WOD

Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by: 3 rounds of 10 double unders, 10 air squats, 10 pull ups and 10 sit ups.

WOD 45

Back squat skill work. Use very light weight or a broomstick/pvc pipe and practice the squat movement. Make sure your feet are shoulder width apart, toes pointed slightly outside and track your knees over your toes when you lower yourself into the squat position.

Perform 100 repetitions of the squat movement. Concentrate on your form and technique. There should be a full hip activation at the top of the squat.

avancée and traceur:
1-1-1-1-1-1-1 repetitions of the back squat. Warm up the back squat prior to starting the WOD. This is a max effort exercise.

If you do not have access to a rack or barbell with appropriate weight, perform 500 air squats for time. If you are doing air squats, make sure you are going below 90 degrees on your squat, with full hip activation at the top of your squat. Don’t cheat.

Post weight or time to comments.

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WOD: 10/15/09

by on Oct.15, 2009, under Fitness, WOD

Warm Up:: run 1/4 mile, bike 1/2 mile, row 250 m.

3 rounds of: 10 parkour squats/air squats; 10 sit ups; 10 push ups, 50 ft quadrupedal movement.


If you have never done a back squat before, you’re an étudiant today. If you have limited experience with the back squat, you’re avancée, and if you have significant experience with the movement, you’re a traceur.

Bar placement: A good article from stronglifts.com breaks down the difference between high bar and low bar placement on squats. For ZombieFit squats, I would prefer that low bar placement is used as this will require increased hip activation. I suggest that everyone at least attempt low bar placement, but only do so with LIGHT WEIGHT, i.e. something you can do comfortably at least 10 times.

Squat Movement:

Take a 45lb bar and practice the squat movement. Perform 50 single repetitions. Concentrate on your form and take a break in between each repetition. Make sure your feet are shoulder-width with the toes pointed slightly outwards. When you squat, bend at the knees not the back. Track your knees over the top of your toes while keeping your chest and head up.


5, 5, 5, 3, 3, 1, 1 sets of the back squat. Work up to 85% of your max effort lift. If you do not know your max effort squat, ensure that the weight you use is sufficient to enforce good technique, but not difficult to lift.


5, 5, 5, 3, 3, 1, 1 repetitions. Work towards your max effort lift.

As always, if you are lifting heavy weight USE A SPOT. If you do not have a spot, ensure that you are working in a squat rack that can keep you from dropping the weight on yourself.

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