Tag Archives: Squat

3-2-1 SQUAT METHOD (9 Minutes of HELL)

24 Jun

This is one of my favorite workouts for a quick in-and-out when pressed for time. Use a light weight and move fast: 35-50% 1RM is fine.

  • 3 minutes: As many reps as possible without racking the bar.
  • 2 minutes: Rest
  • 2 minutes: As many reps as possible without racking the bar.
  • 1 minute:  Rest
  • 1 minute: As many reps as possible without racking the bar.


This information was taken from the article “4 Ways to Build Mental Toughness” click HERE to see the original article



WOD: wed.june 19.2013: (Developing the Single Leg Squat)

19 Jun

Today’s WOD was centered around The Squat and the development of single leg squats or “pistols”. I currently cannot do them so I used a TRX for support. I developed the WOD to incorporate my current Back Squat weekly goals usuing the TRX Single Leg Squat as the accessory work. To finish off I completed 3 sets of 10 full deep back-pause squats to improve comfort and flexibility at the bottom position of the movement.

A1:Back Squat 5×5 @ 85% 1 RM

B1: TRX Single Leg Squats @ 5 x 10/leg (1:00 rest in between rounds)

C1: Deep Pause Back Squat @ 40% 1 RM  3 x 10

WHAT IS…. Deep Pause Back Squat:  I take 40% of my 1 RM and go as low as possible on the eccentric portion and pause for 1-3 seconds and explode up. Make sure your form is 110% perfect from feet to head.

HOW TO.. TRX Single Leg Squat… click HERE to see video



12 Jun

Back Squat  MEN: 135 LB (1 x 45 plate each side)  WOMAN: 95 LB (1 x 25 plates each side)

-This is the first of a series of 4 tests that will give you a general estimate of your current strength level. 

-These numbers are a great starting point however I’ve found using 75-80% of 1 RM works well for this test also

-Full ROM Squats (below parallel)

-Using a medicine ball is a great way to assure your reaching full ROM

click HERE to see an article on using a medicine ball when you squat

click HERE to see a video on HOW TO BACK SQUAT

-Perform as many reps as possible in 3:00

Q) Whats the benefit in knowing these numbers?

A) These numbers are very useful when planning a strength phase especially for beginners. When starting a program like 5/3/1 its important to know what your potential 1 RM numbers are. Ive found using the 3:00 AMRAP method gives me a fairly accurate way of assessing my starting weights without having to do true 1 RM testing.


WOD Tues.June 11th 2013 (Squat + Horizontal Push)

10 Jun


A1: Back Squat @ 85% Max @ 2:00 (as many reps as possible in 2:00)

B1: Bench Press@ 85 % Max @ 2:00 (as many reps as possible in 2:00)


*Switch exercise every 2:00 (6 rounds/12:00 total)

**RX’d at NO REST between rounds


2:00 Push Up

2:00 Squat Jump

2:00 Bear Crawl

2:00 Split Jump

2:00 Push Up

2:00 Squat Jump


BODYWEIGHT WORKOUT COMPLEX -no equipment required-

16 Nov