Big Box Squats NOW

This is an awesome article by powerlifting great Dave Tate. It’s full of great ideas and cues for getting a big box squat. Source: T-nation Sure, you squat, but do you squat BIG? I watched the guys squatting over in the corner of the gym and knew immediately the subject of my next article for…

Details

WOD 11/27

Box Squat : 1 Rep Max

Then:

Power Cleans (185/135)
9 Wall Balls (14/20)
21 Burpees
Power Cleans (185/135)
9 Wall Balls (14/20)
15  Burpees
Power Cleans (185/135)
9 Wall Balls (14/20)
9 Burpees

Then:

Dimmel Deadlifts 3×20 @ 30%

WOD 11/25

Dynamic Effort Upper Body

Bench Press With Band 6×3 at 60% 1RM
After warm up perform two sets with regular, close and wide grip.

Bent Over Barbell Row 10-10-10-10

Then:

21-15-9 reps, for time of:
Shoulder-to-Overhead, 115/75 lbs
Pull-ups
Perform one gasser or rope climb after each set.

Buyout

Inverted Barbell Rows – 3×10

 

WOD 11/23

Filthy Fifty

For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

 

WOD 11/22

Dynamic Effort Lower Body

Back Squat 10×2 at 65% 1RM

Banded Deadlift 8×1 at 50% 1RM

Then:

3 rounds for time of:
5 Handstand Push-ups
7 Toes-to-bars
9 Push Press, 135/95 lbs
40 Double Unders

Buyout

Good Morning 4×20

WOD 11/21

Every 1 min for 10 mins: 3 Position Clean + Jerk @ 70% 1RM Perform as complex one squat clean from floor then from low hang and finally from power point.  After the third clean do one Jerk Then: Complete as many rounds as possible in 12 mins of: 4 Squat Cleans, 155/105 lbs 6 Jerks,…