MetCon WOD/ Strength & Power WOD 11.28.11

The high-bar back squat and the low-bar back squat shown here at full depth. (From Mark Rippetoe) There are two primary back squat positions: high and low. These names refer to the position of the bar on the back. With the high bar, the bar rests high up on the top of the shoulders and requires a more upright body position to maintain the load with proper form. High bar back squats are great for the Olympic lifts. For power lifting and increased load potential, the low-bar back squat is the ticket. With this lift, the bar rests lower on the back and sits just above the spine of the scapula. The lifter must lean forward more to carry the load and the glutes and hamstrings can engage somewhat differently with a greater mechanical advantage over the high-bar back squat. Try squatting both ways to improve overall athleticism and your back squat.


Double Under Work


4 Rounds for Total Reps:

AMRAP in 5:00 of:

5 Pull Ups

10 Ab Mat Sit Ups

15 Air Squats

20 Double Unders (3:1)

Rest 3:30

Strength & Power:

Back Squat

5-5-5-5-5-5 (All 6 sets of 5 are performed at 70-75% of 1RM, 2-3 min off between)


3 Rounds for total reps of each:

1:00 Min Pull Ups

1:00 Ab Mat Sit Ups

(Alternating Movements)



“Let me go ahead and distill this entire article to its essence: If you have no plan with regard to your training, you’re an idiot. Abrasive, I know, but this point needs to sink in.” –Greg Everett (from article Plandomization)





Posted in Arlington Heights WOD, Axis WOD, WOD.