Complete as many rounds as possible in 15 minutes of:

10 wall-ball shots

10 toes-to-bars

10 box jumps

Back squat 1-1-1-1-1-1-1 reps

You should be following basics:

• Spend the majority of your program not reaching absolute fatigue in a set and not failing a rep 

• Program effectively in the 60-80% of your 1RM

• Split your program in to either high volume/low intensity or low volume/high intensity and switch between these two every 8-12 weeks

• Make small increases to your intensity OR volume each week (E.g 5% increase in weight week to week)

5 rounds for time of:

15 barbell lunges

75 double-unders

Complete as many rounds as possible in 7 minutes of:

10 squat cleans

20 sit-ups

Shoulder press 10-10-10-10-10 reps

9-6-3 reps for time of:

Snatches

Burpee box jump-overs

Complete as many rounds as possible in 10 minutes of:

15 deadlifts

15 hand-release push-ups

So why does my low back hurt when I squat/deadlift then? Huh?

“Injury occurs when a load exceeds the body’s ability to adapt and cope with that load” Canadian Physiotherapist and Chiropractor Dr Greg

Lehman

There are three very likely scenarios you’re overloading your lower back whilst squatting and deadlifting; and this is due to:

1) Technique issues

2) Load management issues a.k.a programming issues

3) A combination of bothTechnique issues – why moving with load is completely different from an in-clinic assessment