twist and squat – Mon 8.22.16

 In W.O.D.

Strength: Back Squat 3-3-3-3-3

Add up to 5 lbs each set from 7.25.16

The Squat is the best method to reinforce and strengthen what we call the “power position”. Plus it gets you strong and things get serious when you have to really focus when the weight gets heavy.

Conditioning: For time:
– 10 Squat Cleans (Performance: 185/135#, Fitness: 135/85#, Health: 95/55#)
– 50 Russian Twists, 1 rep = 1 touch to side (Performance/ Fitness: 53/35#, Health: KB of choice)
– 8 Squat Cleans
– 40 Russian Twists
– 6 Squat Cleans
– 30 Russian Twists
– 4 Squat Cleans
– 20 Russian Twists
– 2 Squat Cleans
– 10 Russian Twists

*Performance/ Fitness: add 10lbs each set on the cleans
Health: add 5-10 lbs each set on the cleans


We started Compound Radio with our first podcast, Built to Last Fitness.  This week, all week long, we wrote on the daily workout about what The Compound Strength & Conditioning is and how we structure our program.  The goal is “Simple and Fun (or effective) training for a healthy life”.

On the newest episode 19 of Built to Last Fitness, we summarize and expand a little bit on those written descriptions.  The key being simple, simple, simple!

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