More Success on the Back Squat Program!!!

Check out Christian’s PR on the Back Squat Program I designed. Christian, owner of American River CrossFit, worked his ass off in this 3 week program and got results. He never had a 300lb Back Squat before and his previous max was 275lbs. He followed the program and also supplemented some crossfit where he felt it wouldn’t hurt his performance in the program. A 25lb PR!!! Great job buddy! Glad you tried it and found it to be a success!

Strength WOD: Squat Clean 4×5 @ 75% of 1 rep max (finishing 2nd week)

rest and recover

Choose one:

Stand-up: Using MMA gloves, with a training partner holding mitts or on a heavy bag.
3 rounds:
Row 500 meters (sub 1:50 pace)
50 Bob and Hooks
Then…
3 rounds:
25 Knee Strikes each leg
15 Burpees

Clinch: With a training partner wearing a Gi or No Gi.
5 rounds
Sprint Row 350 meters
7 Single to Double Leg Takedown (set up only, start in the clinch)
*Have your partner resist a little but not a 100%.

Ground: With a training partner wearing a Gi or No Gi.
20 minutes of 1 minute on, 30 seconds off
Open Guard Sweeps
*Have your partner resist while you try and sweep him/her from open guard. Partner will just resist and maintain a standing position. Grips to maintain the top position are allowed for the guy on top. If you sweep start over.

6 Responses to “More Success on the Back Squat Program!!!”

1. Aims says:

   July 30, 2010 at 4:58 am

   That’s so awesome!!!!!!! Congrats, Christian!

   @ Chad.. That’s a great program. You must be proud!

   
2. Christian says:

   July 30, 2010 at 7:22 am

   The numbers don’t lie Chad. Two 30 lb pr’s (Bomba, Dirty Larry) plus my 25 lb one all done over the course of a three week program. Pretty amazing stuff! Thanks for sharing it with me so that I could get my feeble BS into the 300 lb range!

   @ Aims…thanks!!!
3. Kat says:

   July 30, 2010 at 8:26 am

   Great job! Chad, I had one happy husband last night! Thanks!
4. sean says:

   July 30, 2010 at 10:22 am

   Nice work c-boy!
5. Chad says:

   July 30, 2010 at 2:31 pm

   I’m glad you enjoyed it! Congrats again! I’m super stoked for you!
6. Chad says:

   July 30, 2010 at 2:33 pm

   HAHAHA! @ Kat whatever it takes to make you happy! Your husband is amazing!