Banded Speed Squats

Dec 3rd, 2012

Category: Competitor

Banded Speed Squats

Skill Warm-up – 10 minutes
3 rounds of
20 pistols (10 each leg)
10 kipping HSPUs – work on the kip. Use paralletes and abmats where necessary. This is a warm up, not a workout. Make sure it is not something to challenging.

Guy’s Set up

Dynamic Effort – 20 minutes
8×5 @ 40-45% of 1 rep max high bar Back squat with band tension
Red band and Blue band on each side wrapped around 2 sets of 2pood kbs for guys
Red band wrapped around 2 sets of 53kbs for ladies

Safety first! – Start light and take your time getting in and out of the rack.  Make sure weight is on the bar before you add the bands.

Work with a partner or rest 45 seconds between sets.  Control it on the way down but remember this is for speed on the way up.  If you are moving slow decrease the weight or increase the rest.

Strength Effort – 15 minutes
Back squat
3-3-3
Heavy
Grab a specialty bar if available.

WOD – 10 minutes
3 Rounds
15 Burpees
15 power snatches (115,80)

***First 10 snatched should be unbroken***
Games (135,95)
Regional (115,80)
Open (95,65)

After party – with a partner
30 -20 -10
GHD sit-ups
GhD Hip extensions
1st partner does 30 ghd situps
2nd partner does 30 ghd situps
1st partner does 30 hip extensions
2nd partner does 30 hip extensions
Then on to the20’s and 10’s

DISCUSSION 18 Comments

  1. Gambee 12/04/2012 at 3:43 pm

    Banded squats: 165
    Squats: 295
    WOD: 7:37 @ 115
    After-party: done…except for the round of ten

  2. Crowley 12/04/2012 at 2:28 am

    Banded squats: 165#
    Squats: 275#
    WOD: 6:35 @ 95#
    After-party: done

  3. Rhino 12/04/2012 at 1:37 am

    Banded squats @ 165
    Squats at 245
    WOD: 6:32.99 @ regional weight

  4. Andrea 12/04/2012 at 1:10 am

    Banded squats: 135
    Heavy squats: 225×3
    Wod: 8:46 with games weight

  5. Hyatt 12/04/2012 at 12:48 am

    Banded squats @ 205
    Worked up to 319 with the yoke bar for strength

    WOD: 6:33 @ regional weight…was shooting for Goose Daddy’s time but didn’t have it in me today

  6. EA 12/03/2012 at 10:42 pm

    165X5-Banded
    315X3- high bar back squat

    WOD 7:22 (115lbs)

    That was a bangin’ after party!

  7. Goose 12/03/2012 at 8:54 pm

    185 with 2 red bands standing on plates. needed a little more tension and height to keep up with the big guys
    worked up to 245 x 3 with the bands and plates
    WOD – 5:50 with the Regional Weight
    After party done with Retta
    did some sled pushes and muscle ups with Retta and Pat P

    • Goose 12/03/2012 at 9:47 pm

      picked up 425 for 3 today cold when Pat P was deadlifting…accommodating resistance and strength work must be working.

    • Julie Arthur 12/03/2012 at 11:19 pm

      I feel you I had to double the bands and switch to blue it wasnt stretching enough. Didnt think to add plates lol

  8. Julie Arthur 12/03/2012 at 7:26 pm

    HSPU on paralettes for the warm up. Used 2 abmats, got a few with one abmat.

    Banded [email protected]
    175×3

    WOD 7:56 @ 80#

  9. Schurko 12/03/2012 at 5:29 pm

    WU: done
    Squats: 205 for bands/ 329 x 3 with Cambered Bar (take notes, James White)
    WOD: 7:01 @ 115#
    After-party: check

    We missed KFP this morning…

    • Kenny "F'n" Powers 12/03/2012 at 6:08 pm

      Sorry guys, work in NYC…See you tomorrow.

      • Kenny "F'n" Powers 12/03/2012 at 6:25 pm

        but I will leave you with this…”sometimes when you bring the thunder, you get lost in the storm. But a true champion, face to face in his darkest hour will do whatever it takes to rise above. A man fights, fights, and fights some more. Because surrender is death, and death is for pussies. And my ass ain’t no pussy. My ass is a fucking champion.”
        – KFP

  10. JWhite 12/03/2012 at 2:46 pm

    Warm-Up: Done
    Squats: 8 x 155 / 3 x 229 on weird contraption with Schurko WebMD
    WOD: 5:05 (95)

  11. Shamwow 12/03/2012 at 2:03 pm

    Squats: 135/315
    WOD: 9:56 power cleans at 135. Wasn’t mentally or physically prepared for this one.