CrossFit | 190207
Thursday

190207

Workout of the Day

95

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post total to comments | Compare to 190118.

Assisted Squat

2

"Why squat? The squat is a vital, natural, and functional component of your being. In the bottom position, the squat is nature’s intended sitting posture. Only in the industrialized world do we find the need for chairs, couches, benches, and stools. This comes at a loss of functionality that contributes immensely to decrepitude." —Greg Glassman

Watch Assisted Squat

Comments on 190207

102 Comments

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Shawn Hakimi
December 2nd, 2019 at 2:34 pm
Commented on: 190207

305

150

375


Total: 830 Rx'd

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Matthieu Dubreucq
November 20th, 2019 at 12:00 pm
Commented on: A Sprawling Investigation Into the Sugar Industry’s Internal Documents

It will be a difficult fight to go against sugar but that doesn't mean it shouldn't be done. The best weapon we have is to educate people about the truth about sugar. The more people know the better. At the moment most people I know still think that drinking a soda or better a diet soda is totally normal and fine. Just exercice more...

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William Ma
May 3rd, 2019 at 6:57 pm
Commented on: 190207

Squat 200, Press 120, Deadlift 215. Total 535lbs

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John Doody
March 11th, 2019 at 10:16 pm
Commented on: 190207

765# total- 255,145,365 11 March

750# total- 255,140,355 22 February

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Kury Akin
March 7th, 2019 at 3:23 pm
Commented on: 190207

110, 60, 145 = 315 (all kg). Way short of my previous 340. Tough week at work that took me off schedule. Didn't want to push these old bones too much.

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Sam Pat
March 2nd, 2019 at 11:46 pm
Commented on: 190207

Backsquat - 95 lbs max

Front Squat - 95 lbs max

Deadlift - 95 lbs max

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Jeff Chalfant
March 1st, 2019 at 4:56 am
Commented on: 190207

Felt great going in except for hella sore legs today! Now I know I was weak today...

315 back squat (failed at 335!)

155 press (failed at 170!)

445 deadlift (failed at 495 which would’ve been a lifetime pr)


915 total. 95lbs lower than my last total and I cheated and used knee wraps today!

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Jeff Chalfant
March 1st, 2019 at 4:59 am

Weighed 184.4 yesterday

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Pyer-Hugh Dion
February 28th, 2019 at 10:50 pm
Commented on: 190207

Squat 285

Shoulder press 155

Deadlift 400

Total 840

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Manchild Manchild
February 27th, 2019 at 6:59 pm
Commented on: 190207

MaxRack, and allowed 10 minutes for each move.


270+120+330 = 720

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Christopher Voght
February 23rd, 2019 at 3:52 pm
Commented on: 190207

315# BS

135# SP

375# DL


825# CF TTL



Did not have it today



January 21st, 2019 at 10:43 am

330# back squat

150# press

385# dead lift


865# Crossfit Total

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ART SHELDON
February 13th, 2019 at 3:22 pm
Commented on: 190207

M50/5’5”/155


SQ 242

PR 122

DEAD 317


681

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Michael Simpson
February 12th, 2019 at 12:20 am
Commented on: 190207

Back Squat 375#

Shoulder Press 150#

Deadlift 445#

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Rebecca Cunningham Rose
February 11th, 2019 at 10:00 pm
Commented on: 190207

Squat 70kg

Press 45kg

Deadlift 110kg

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Richard Foster
February 11th, 2019 at 1:41 am
Commented on: 190207

M47/170

Squat 215lbs (225 failed x 2 attempts, partial squat only)

Press 105lbs

D/lift 310 lbs

Total 625lbs

All the strict work/ core bracing definitely makes the 'heavy' lifting feel more secure

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Jeffrey Howard
February 10th, 2019 at 10:07 pm
Commented on: 190207

315-115-355

Legs are sore from the squat/rope climb workout.

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Stacy Lewis
February 10th, 2019 at 9:46 pm
Commented on: Beef Chili

OH MAN this was GOOD! So much flavor. Thank you mystery CF chef! made with #406beef

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John Nehra
February 10th, 2019 at 4:26 pm
Commented on: 190207

Wanted to run through this same as at The Games. Warmed up each lift to just below what I thought I’d open with. Set a running clock for 12 minutes, allowing 4 minutes to get 3 attempts at each lift.


Back Squat: 315lbs

Shoulder Press: 180lbs

Deadlift: 325lbs


Did not PR any lifts – wanted to get to about 90% of lifetime PR on each.

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Sandra Shepard
February 9th, 2019 at 10:56 pm
Commented on: Beef Chili

One thing to remember is, if you're serving this to someone who is allergic to fish (like me) - that Worchester Sauce has fish in it. Most folks are allergic to shellfish, and so many don't even THINK of not adding something like W-Sauce, but anaphylaxis is SUCH a bore... ;-)

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David Swicegood
February 9th, 2019 at 10:42 pm
Commented on: 190207

215 lbs back squat

130 push press

255 deadlift

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Steve Carretta
February 9th, 2019 at 8:03 pm
Commented on: 190207

765

Dl 355

S 175

Sq 235

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Lisa Stanley
February 9th, 2019 at 7:50 pm
Commented on: 190207

Same as last. 560 total. 167# body weight

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Evis Shehu
February 9th, 2019 at 6:53 pm
Commented on: 190207

Squat 195

Press 95

Deadlift 225


Total 515lbs (all PR)

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Dmitry Zolotyh
February 9th, 2019 at 3:47 pm
Commented on: 190207

100-105-110 kg

48-51-52(F) kg

100-105-110 kg

272 kg

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Tyler Wood
February 9th, 2019 at 11:34 am
Commented on: 190207

Squat: 315

Shoulder Press: 175

Deadlift: 400


Total: 890

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Sean MacDermott
February 9th, 2019 at 1:48 am
Commented on: 190207

700lb (225/140/335)

M/46/188/6’0”

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Shannon Said
February 9th, 2019 at 1:22 am
Commented on: 190207

Back squat

105kg, 130kg


Push press

90kg


Deadlift

150kg

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Craig Collins
February 8th, 2019 at 6:32 pm
Commented on: 190207

1140 total (@ 262#_)

- 425 BS

- 205 SP

- 510 DL

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Jordan Eisler
February 8th, 2019 at 6:19 pm
Commented on: 190207

Back Squat - 170

Shoulder Press - 85

Deadlift - 215

470

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John DIFABIO
February 8th, 2019 at 5:42 pm
Commented on: 190207

Squat 285

Press 160 slight bounce

Deadlift 400 or

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Taran Holt
February 8th, 2019 at 4:09 pm
Commented on: 190207

back squat - 440

Shoulder Press - 225

Deadlift - 450

total - 1,115

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Krista Cooper
February 8th, 2019 at 4:05 pm
Commented on: 190207

BS 255

P 120

DL 265

Total 640

F/40/4'9"/120

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Jacob Cram
February 8th, 2019 at 1:58 pm
Commented on: 190207

795 lb Total. 275 BS, 365 DL, 155 SP

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Stefan Göbl
February 8th, 2019 at 11:24 am
Commented on: 190207

DL 210kg

BS 170kg

SP 65kg

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Mohamed Mounir
February 8th, 2019 at 10:58 am
Commented on: 190207

905 lb

DL 405

SP 175

BS 325

NEW PR SP AND BS ,40 IN SP AND 25 IN BS

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Steve Adams
February 8th, 2019 at 9:35 am
Commented on: 190207

BS 225

SP 135

DL 335

Total- 695

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Jesse Montagnino
February 8th, 2019 at 6:41 am
Commented on: 190207

325 back squat

155 shoulder press (stuck there)

295 dead lift (pr with proper form)


D

110

55

115

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Armando Flores
February 8th, 2019 at 4:19 am
Commented on: 190207

785 total (295lbs BS, 135lbs SP, 355lbs DL)

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Kevin Boudreau
February 8th, 2019 at 3:51 am
Commented on: 190207

335# BS

165# Press

425# DL


Up 10#s on both BS and DL from a few weeks ago!

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Byron Hills
February 8th, 2019 at 3:46 am
Commented on: 190207

235

135

255

625 total

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Dezert Sky Kiddoo
February 8th, 2019 at 3:37 am
Commented on: 190207

Total = 680lb

BS: 235

SP:110

DL: 335

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Natalie Dennis
February 8th, 2019 at 3:36 am
Commented on: 190207

285

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Jake Kiddoo
February 8th, 2019 at 3:19 am
Commented on: 190207

CFT

305

165

335

= 805

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Phill Kiddoo
February 8th, 2019 at 3:18 am
Commented on: 190207

Mod to Another Total

Push Press 215#

Front Squat 265#

Power Snatch 165#

Another Total = 645#

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Randy Sigman
February 8th, 2019 at 2:49 am
Commented on: 190207

SP#137.5

Push press #167.5

25calorie on bike :33 seconds

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Js Smith
February 8th, 2019 at 2:42 am
Commented on: 190207

BS 145#, SP 75, DL 155 = 375


10# less than last time. I’ll take it! 😜

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Nathan Michael King
February 8th, 2019 at 1:57 am
Commented on: 190207

355

162.5

405


Total

922.5

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Chris Long
February 8th, 2019 at 1:57 am
Commented on: 190207

187 M 240 ohp, 365 DL, 365 sq

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Jacob Daniel
February 8th, 2019 at 1:27 am
Commented on: 190207

BS: 385

SP: 195

DL: 455


Did it like the last competition I saw on YouTube. 4 min time limit in each lift. 3 attempts allowed per weight change.

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Elliott Harding
February 8th, 2019 at 12:51 am
Commented on: 190207

Back squat (10/34): 285 and super heavy. Next time 290.


Shoulder press (10): 155. Next time 160.


Deadlift: 385. Next time 395.


All with belt.

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Nathanael Akin
February 8th, 2019 at 12:40 am
Commented on: 190207

BS 290 PR

SP 150 PR

DL 350 PR


All three were 5 lb PRs, so I felt like I earned em. PRd BS last time by 20 lbs, so grinding this one out felt pretty good.

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Stacey Carpenter
February 8th, 2019 at 12:14 am
Commented on: 190207

95DP 185BS 215DL no Prs but I'm good with it

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Jordan Hawkins
February 7th, 2019 at 11:40 pm
Commented on: 190207

BS: 225

SP: 115

DL: 225

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Cy Azizi
February 7th, 2019 at 11:36 pm
Commented on: 190207

670

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Tripp Starling
February 7th, 2019 at 11:33 pm
Commented on: 190207

Back squat 225#

Shoulder press 130#

Deadlift 305#


Total 660# (35# pr)

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Eric Love
February 7th, 2019 at 11:16 pm
Commented on: 190207

BS: 265

P: 165

DL: 375 (pr)

T: 805

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Sean McLean
February 7th, 2019 at 10:56 pm
Commented on: 190207

back squat: 235

shoulder press: 115

deadlift: 395

total = 745


ha, not sure what the heck happened in the shoulder press :P

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Reymond Kiddoo
February 7th, 2019 at 10:27 pm
Commented on: 190207

#45 bs

#135 shoulder press (pr)

#295 DL

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Shane Azizi
February 7th, 2019 at 10:01 pm
Commented on: 190207

345, 160, 440


Total: 945 pr

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Vincent Dahlqvist
February 7th, 2019 at 9:23 pm
Commented on: 190207

Shoulderpress 110Ibs, Backsquat 220Ibs, Deadlift 265Ibs

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Mark Yates
February 7th, 2019 at 8:47 pm
Commented on: 190207

795# total: BS 305# + SP 155# + DL 335#. PR on total and on each lift.

48 M, 194#.

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David Mitchell
February 7th, 2019 at 8:39 pm
Commented on: 190207

Back squat 255lbs

Shoulder press 125 lbs

Deadlift 335 lbs (ran out of plates)

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Hendrik Bünzen
February 7th, 2019 at 8:15 pm
Commented on: 190207

125-70-170

365 kg

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Matthew Moran
February 7th, 2019 at 7:39 pm
Commented on: 190207

Tried to squeeze it in during lunch, but not quite enough time...

Squat - 275

Press - 145


Tied pre-wedding numbers, fitness survived the honeymoon

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Romain Grelier
February 7th, 2019 at 7:39 pm
Commented on: 190207


125 kg BACK SQUAT PR

50 kg PRESS with shoulder pain

130 kg 5x SUMO DEADLIFTS

255 kg total

I haven't enough weight into my garage gym for the deadlift

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Travis Jones
February 7th, 2019 at 7:35 pm
Commented on: 190207

Total 910

DL 425

BS 315

SP 170

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Richie Williams
February 7th, 2019 at 7:31 pm
Commented on: 190207

Thanks for the tips. Will do this tomorrow. Looking forward to it...

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Gordon Lee
February 7th, 2019 at 6:59 pm
Commented on: 190207

235lb back squat

115lb shoulder press

265lb deadlift


615lb total

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Maher Alsayid
February 7th, 2019 at 6:04 pm
Commented on: 190207

Back squats 100kg

Pushpress 70kg

Deadlift 150kg

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Nicole Deaver
February 7th, 2019 at 6:01 pm
Commented on: 190207

450#

Back squat: 155#

Shoulder Press: 70#

Deadlift: 225#


Compare to: 455#


No new PR’s & didn’t even match current ones, but that’s ok.

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Chris Meldrum
February 7th, 2019 at 5:58 pm
Commented on: Beef Chili

Chopin is the best. Not sure that waltz goes with chili, but I'm not complaining.

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Tj Cantu
February 7th, 2019 at 5:53 pm
Commented on: 190207

Total - 750


Squat - 275

Press - 145 (10lb PR)

Deadlift 330 (15lb PR)

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Sebastien Fitzpatrick
February 7th, 2019 at 5:51 pm
Commented on: 190207

BS: 365lbs - Lifetime PR

SP: 145lbs - 10lbs short of my lifetime PR

DL: 425lbs - Matches lifetime PR from 190131


Total: 935lbs (PR)

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Eric Love
February 8th, 2019 at 1:08 am

Strong

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Patrick Doyle
February 7th, 2019 at 5:31 pm
Commented on: 190207

BS 230#, SP 125#, DL 300#

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Rocky Simpson
February 7th, 2019 at 3:46 pm
Commented on: 190207

This is an info request.

Is there a downside to training in really cold conditions? We work out in our garage and it has been about 20 F out there.

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Juan Acevedo
February 7th, 2019 at 3:59 pm

Other than freezing barbells not much. We lived in Chicago for 10 years. It gets cold. Our garage was poorly insulated. This heater saved us. And also it allowed us to heat the barbells which was fundamental.

Dyna-Glo RMC-FA60DGD 30,000 - 60,000 BTU Liquid Propane Forced Air Heater https://www.amazon.com/dp/B0044R8Y5I/ref=cm_sw_r_cp_apa_i_MvfxCbXRGP321

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Ryan Doherty
February 7th, 2019 at 3:20 pm
Commented on: 190207

Total: 810# RX


S-320

SP-155

DL-335

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Gabe Bird
February 7th, 2019 at 2:39 pm
Commented on: 190207

255,190,290

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John Clarke
February 7th, 2019 at 2:16 pm
Commented on: 190207

1.3.2018: 635 lbs | 235 lbs, 115 lbs, and 285 lbs


*Herniated Disc - 9.2018*


1.18.19: 525 | 155, 115, 255 with trap bar

2.7.19: 565 | 205, 115, 245 with regular bar


Progress.

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Joseph Fox
February 7th, 2019 at 2:11 pm
Commented on: 190207

Male. 40. 5'11'. 218lbs

Total- 715lbs

Squat- 253, done as: 44x10, 209x4, 242x2, 275 fail, 253

Shoulder press- 132, done as: 44x12, 88x5, 110x1, 132x1

Deadlift- 330, done as: 154x12, 264x3, 330x1

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Joseph Fox
February 7th, 2019 at 2:21 pm

Same exact total as 190118, however, went a little lighter in squat and dead today and heavier overhead.

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Claire Fiddian-Green
February 7th, 2019 at 11:54 am
Commented on: 190207

485 lbs. Back squat 155 (failed at 165). Press 85 (failed at 90). Deadlift 245 (failed at 255). Not my best day but I’m taking Chris’ advice to heart!

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jeff pugel
February 7th, 2019 at 11:24 am
Commented on: 190207

44/M/230 lbs.

deadlift: 1x1 275lbs

back squat: 1x1 205 lbs

overhead press: 1x1 115 lbs

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Wesley Martin
February 7th, 2019 at 10:54 am
Commented on: 190207

DL 440 lbs

BS 375 lbs

SP 180😭 I struggle in arms... but getting better. The bs and so are new prs💪. Both are up by 25 lbs from last pr

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Aaron Le-Flay
February 7th, 2019 at 10:22 am
Commented on: 190207

Squat // 140kg

Press // 62.5

Deadlift // 160kg

Total // 362.5kg

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Rajat Samanta
February 7th, 2019 at 9:20 am
Commented on: 190207

BS - 120

DL - 171

SP - 60 all in kg!

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Cam Greenhalgh
February 7th, 2019 at 9:07 am
Commented on: 190207

771 Lbs ( 242 pound back squat 121 pound Press 418 pound Deadlift)


At 16 years old

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Cam Greenhalgh
February 7th, 2019 at 9:07 am
Commented on: 190207

771 Lbs ( 242 pound back squat 121 pound Press 418 pound Deadlift)


At 16 years old

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Clarke Read
February 7th, 2019 at 6:33 am
Commented on: A Sprawling Investigation Into the Sugar Industry’s Internal Documents

It's easy to think comparing the sugar industry to Big Tobacco is hyperbole...but the similarity between their preferred tactics is striking.


Many of the core tactics the sugar industry uses to shunt blame are still at work today. This article (and a longer piece Kearns wrote in MoJo, linked below) highlights some of the main tools, which include:

1. Deflecting blame for metabolic disease to other causes (in some cases, saturated fat & cholesterol; in other cases, all calories) so there is less perceived reason to blame sugar;

2. Investigating the link between sugar and disease internally, and publishing either a biased interpretation of the data or nothing at all;

3. Backing broad scientific networks who leverage the halo effect applied to all peer-reviewed research to obfuscate the original source, and predictable intent, of the research they produce;

4. Emphasizing "personal responsibility", in Sugar's case often through their emphasis on exercise (an extension of blame-shifting to overall caloric balance);

5. When presented with evidence that their product is harmful, stating there is merely a need for moderation;

6. When any ambiguity or lack of conclusion in the evidence base remains, bringing attention to it and using it to argue there is insufficient justification to penalize sugar specifically;

7. Even when there is evidence approaching a conclusion, arguing there is not by publishing reviews & articles and making statements that draw from a narrow selection of the existing evidence;


Kearns' admirable research has substantiated a suspected hypothesis - that these tactics stemmed from a deliberate, cynical strategy and not merely from cognitive dissonance. It also highlights the potential value of "smoking gun" evidence causally linking sugar to one or more metabolic diseases (assuming such a link does exist). For all the deflection the tactics above have allowed, a specific and unambiguous link between excessive sugar intake and diabetes, heart disease, NAFLD or a similar condition could meaningfully shift the debate.


Either way, it is worth recognizing, at the very least, when a statement suppressing the unique harms of sugar is aligned with these industry tactics, and then considering from what position and on what basis it is being made.


https://www.motherjones.com/environment/2012/10/sugar-industry-lies-campaign/

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Faye Knowles
February 7th, 2019 at 2:16 am
Commented on: 190207

645lbs (245 BS), (110 press), (290 DL)

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Juan Acevedo
February 7th, 2019 at 2:13 am
Commented on: 190207

Intended Stimulus

.

This is a classic benchmark workout. If proficient with technique in all three lifts, go as heavy as your mechanics will allow you to do. If you struggle with form on any of the lifts, increase the number of reps and focus on having sound movement using load as feedback. New athletes should use this opportunity to learn these movement patterns.

.

OPTION 1


For quality:

Back squat, 3 reps

Shoulder press, 3 reps

Deadlift, 3 reps

.

OPTION 2

For athletes learning how to squat, press, and deadlift. All done for quality.


5 sets

10 KB Gobet Squats

10 KB Half Kneeling KB Press

10 KB Deadlifts

30 Seconds Superman

30 Seconds Hollow Body

Rest 2:00

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Katina Thornton
February 7th, 2019 at 1:54 am
Commented on: Assisted Squat

This video illustrates a purposeful squat with assistance available to maintain form. As we age and spend decades sitting in chairs, unless action is taken to thwart it, the posterior chain atrophies, and purposeful squatting is replaced with plopping.

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Enib Okun
March 1st, 2019 at 10:42 am


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Eric O'Connor
February 7th, 2019 at 1:53 am
Commented on: 190207

Attempt to beat your numbers from 190118! Consider building up to approximately 95% of your previous max and attempt a new PR after that.

I will have nearly everyone attempt this workout as prescribed as long as mechanics and range of motion are sound. Newer athletes might not be skilled or strong enough to reap the full benefit from heavy singles. For these athletes, doing sets of 3 to 5 reps can potentially be more beneficial and allow for more practice time with the movements. During the workout, weight reductions may be needed for athletes that begin to display significant deviations from sound mechanics.

In special circumstances, where athletes lack the ability to achieve full range of motion with sound mechanics, I may potentially reduce the range of motion and work on heavy loads. Squatting to a target and deadlifting with the load elevated are both options for today. In between sets I can have them perform very light or unloaded movements striving to achieve full range of motion.

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Chris Sinagoga
February 7th, 2019 at 1:33 am
Commented on: 190207

Champions Club Scaling Notes


Click the compare-to link for the general scaling notes I did last time. Here’s a few new ideas for this round.


STIMULUS:

Matt Fecht, who is a semi-professional marathon runner that is one of our longtime gym members, always says, “If everybody pr’d every time they raced, the world record would be 0.” As obvious as that sounds, it’s difficult to keep in mind when we’re in the middle of a workout, race, game, or competition. There are so many factors beyond our control that go into a pr.


Last time the Total came up, it was the 2nd workout in a cycle, directly after rowing, strict pull-ups, push-ups, and air squats. This one is also the 2nd workout and after a rowing WOD. But this one comes after lots of midline work on the GHD, and not too far removed from the million back squats and rope climb thing. In my opinion, this Total is done in slightly tougher circumstances. Coming out of this one, I think you should feel “juiced” (like you lifted something heavy) and still ready for whatever tomorrow’s workout is. Maybe you pr’s this time, maybe you didn’t. The stimulus is more important than the numbers most of the time.


GROUP:

I think the way to go here is not let people look back at their numbers before they lift. That helps keep the temptation away from trying to pr when the time might not be right. Then after the session, bring up the compare-to from January 3, 2018 or January 4, 2017 instead of the one from last month.

We have small groups in the sessions (usually under 10) and I am really hands-on for when people lift. I like to watch every set. Get the room organized so you can be like, “Mrs. Carey let’s lift! Jesse, be ready to lift as soon as she’s done.” In a bigger group, if you’re the only coach, it might be two at a time.

Also, if you’re doing a true Total, it will run over time, so just let it roll!


WARMUP:

2 rounds

Jump rope — to move

Plank (top of push-up, arms extended as far forward as possible) — instead of hollow hold because our spine shouldn’t be flexed at all during the lifts

Squat — prep for back squat and deadlift

Strict pull-up — prime for overhead and more spinal awareness


KEY MATCHUP: Your lower back on deadlifts vs. your ego


SCALING THIS WELL WILL CAUSE ME TO: See a few prs but more importantly see everyone at full strength for tomorrow


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 5. Technique should be kept under control and we just did this so not worried about people going all out.


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 10. Still tough to see teenage girls lifting more than you.

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Beth Pace
February 7th, 2019 at 2:43 am

Thanks for your coaching notes, Chris!! I really appreciate the reminder that being healthy and feeling good is more important than a PR, which only a few people will be impressed by. I’m looking forward to practicing proper form.

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Chris Sinagoga
February 7th, 2019 at 1:30 pm

Sure thing Beth! We all need reminders on that stuff.

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William Ma
February 7th, 2019 at 5:54 pm

Thanks for the warmup programming, Chris! Super helpful. Any chance you could keep providing your warmups for all the WODs?

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Chris Sinagoga
February 7th, 2019 at 6:22 pm

Sure thing William! Anything specific you want me to add or adjust about the way I write the warmup?

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William Ma
February 8th, 2019 at 2:20 am

Wow, thanks so much! I think the warmup you put here was perfect--just a short list of a few simple movements to get the muscles ready for the workout to come. I'm just always struggling to figure out a warmup other than the classic Crossfit warmup.

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Steven Thunander
February 7th, 2019 at 1:20 am
Commented on: 190207

Globo scale.... As is. Make sure you use spotter arms if squatting alone, or find a spot for the back squat, especially if you do not have bumper plates. I still suggest having someone who can watch the reps. For the deadlift, bring it down under control (don't drop it from the top). Back squat: have control of the bar, standing at full extension without motion before squatting. Hit below parallel, come back up to full extension,with no motion. Then rack. Having someone (your spotter) who can give commands would be helpful. The press is simple, but don't overarch or push press it.


If your gym prohibits any of these lifts, today is the day to go to a gym that allows them.


For a Games style test, warm up all the lifts, then give yourself 4 min per lift, 1 min between lifts to reset the bar.

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