Also, this week will be the start of the CrossFit Games Opens. At BlackBox, we will be hosting the Games workout each week . We will host the workout during class times on Thursday and on Saturday. If for some reason you are not able to make it to any of the classes on those days, let us know and we can work something out!

There will be one workout released every week for 6 weeks. We will also have a Team for anyone who wants to compete. Once you sign up for an affiliate (ours is CrossFit ATM), sign up for our team (the team name is also CrossFit ATM)! In order to sign up go to this website:  http://games.crossfit.com/

If you still have questions, post thoughts to comments!

Group Classes: 

Back Squat

5×3

Followed by,

5 Rounds

15 KB Swings

20 Total Weighted Lunges

Then,

5 Rounds: Power Ball 15 Seconds work, 30 Seconds REST

Weightlifting:

• Snatch – 70% x 3 x 5
• Snatch Pull – 85% (of snatch) x 4 x 5
• Pause back squat – 65% x 5 x 5

Natalie and Chad.

I encourage you to do like them and lift something heavy today.

]]> http://blackboxstrength.com/2012/02/17/come-out-to-the-clean-competition/feed/ 0 http://blackboxstrength.com/2012/02/16/last-day-to-register-for-the-clean-competition/ http://blackboxstrength.com/2012/02/16/last-day-to-register-for-the-clean-competition/#comments Fri, 17 Feb 2012 02:00:15 +0000 blackbox http://blackboxstrength.com/?p=6038 Alright guys, today is the last day you can register. We are excited to have everyone with us at the competition tomorrow! Even if you are not lifting, come out and support your friends and family! We will have C&J’s BBQ and Lululemon will be having a trunk show! All in all it will be a great morning! Read below for more details:

BlackBox Strength & Conditioning will be hosting our first clean competition!  It will be February 18th, here in College Station (lifting starts around 10am).  Everyone will have 3 attempts at the clean.  It is $20/person for competitors.  There will be food, heavy weights thrown around, and cash prizes!  The winners will be decided based on the Sinclair Formula. This will take into account how much you lift based on how much you weigh.

We want this to be a way to introduce the Olympic lift to the community, while having a lot of fun!  Whither you are lifting, supporting your friends, or just hanging around for a good time; we hope you can come out! If you have any questions, please let me know! Also, please forward this on to anyone who may be interested.

In order to sign up, click the following link, go to the EVENTS tab, and sign up for the Clean Competition!

https://clients.mindbodyonline.com/ASP/home.asp?studioid=10769

Power Snatch

5×2

Followed by,

1000m Row

800m Run

Then,

L-sits/hangs 4x max effort

You’ve got red welps all over your arms and ankles, and friends, family, and co-workers are starting to think you’ve gone off the deep end.  Yeah, that’s right, you’ve been practicing double unders again, and not being able to do them is driving you crazy.  The cause of many folks frustrations and hours upon hours of practice time devoted to a movement that seemed like a breeze when we were little.  Now, it seems like the one thing you can’t get, but once you’ve learned them and have become proficient at them, they can be used as an active rest (Yes, Jordan, I said an active rest. They’re kind of like your recovery runs but for time!) during metcons.

Keys to a good double under:

• Tight core – If you can keep your core tight, the rest of these tips should fall into place.
• Fast Hands – Not fast arms or elbows, you just want to move the hands at the wrist to develop rope speed and tension
• Hands slightly in front of hips – This will keep the rope in a consistent position the entire time you’re jumping
• Bigger VERTICAL Jump – It doesn’t have to be humongous, but it does have to be straight up and down with your feet fully extended at the ankle.  This means no butt kicking and your hips, knees, and toes will be in a straight line when looked at from the side.
• Consistency – This means sucking up crappy times in the workouts for a month or so in order to make progress with this skill.  You may be able to do double unders on your own after the WOD, but it’s being able to do them in a WOD that’s important.  Don’t be shy, and don’t be afraid.  Anyone who can do them proficiently will tell you it was something they had to practice before they got good at them.

Next time you’re practicing your double unders, keep these points in mind.  If you still need assistance ask one of your coaches for help.

Group Classes:

Push Press

5×3

Followed by,

AMRAP 2 min of each of the following, with 1 min rest between each:

Tire Flips

Double Unders

Burpees

Sit Ups

Weightlifting:

• Clean & jerk – 70% x 1 x 3
• Snatch pull – 90% (of snatch) x 3 x 3
• Front squat – 75% x 3 x 5; follow each set immediately with 3 box jumps

• Mid-hang snatch – 3RM; 90% x 3 x 2
• Power clean – 70% x 3 x 3
• Snatch deadlift – 5RM
• Heavy KB Swings 3×20, rest 45 seconds between each set

#1 Strength Train Together

It should be noted: “A couple that lifts together, stays together”. People who exercise regularly, feel better about themselves. It could be because you look good or you feel good as a result of strength training (endorphins play a sweet role in this one) or it maybe product of both combined. People who feel good about themselves tend to treat others well in return. It really is pretty simple. If you don’t feel good, how can you really treat someone well? This Valentines Day train with a significant other. Training, with someone, for a purpose also creates a unique bond. When you are aiming for a similar goal and achieve that goal, whether you are lifting the same weights or not, it is quite unifying.

#2 Eat Good Things Together

This can go without saying, but I’ll say it anyway. When you eat good things, you feel good. Eat berries, fattier/richer/quality meats, rich/savory vegetables, if you do the chocolate thing make it quality (organic, dark >70%), good quality oils…

#3 Avoid Eating Harmful Things

When you eat something “bad”, you feel “bad”. For example: If you know dairy gives you some stomach issues, 1) why are you still eating it and 2) for your date’s sake, please don’t eat it on Valentines Day. Avoid foods that are less healthful for you and your Valentines Day maybe a huge success (no guarantees, we can’t work magic here)

#4 Have Fun and Play!

Lighten the mood, enjoy each other, and “re-learn” how to play! One thing is for sure, many people do live their day to days in pretty stressful environments. Do something goofy, like plan a themed date or play would you rather or make dry ice bombs in your back yard… The possibilities are really endless. For most people, a fun night filled with laughter is just what they need.

#5 Avoid Electronics

Step away from your smart phone, from the TV, from the computer, from your ipad… And look at your significant other, make eye contact, listen to the conversation, ask questions, participate in this life (and especially in your date). When we have so much stimulation from electronics we tend to ignore what is truly going on in life. We can miss out on really special moments with our loved ones, because of this. So, for this Valentines Day put down everything and place all your attention on the one you love!

#6 Don’t Be Afraid of Physical Contact

Touch is one of the most important senses that we as humans have. Infants who are not regularly touched when they are younger are less likely to survive. You know in today’s day in age, we are really easily isolated from one another. We have computers and phones for communication, we can actually order our food online and have it delivered to our front door, we have cars for mobilization, and we have houses for living. I am not saying these things, in themselves, are bad. I am saying it is easier for people to not have any physical contact with people for days or even for weeks.

We talk about stress often and I wanted to mention, “sometimes a stressor can be the failure to provide something essential.  The absence of touch is seemingly one of the most marked developmental stressors that we [as humans] can suffer”. Touching someone can be a de-stressor (think about a massage or stroking someone’s hair as they are falling asleep).

So, this Valentines Day, if you love or even like your significant other hold their hand, put your arm around their shoulder, and/or give them a big kiss! Help release some stress and show them that you care!

How do you show someone you care? Post your thoughts to the comment section!

Also, Side note: We have been nominated Best Gym of Best of the BCS! Voting ends March 8th.

So, click on over and show BlackBox some love on this Valentines Day by voting!

www.bestofbcs.com

Tall Clean, Hang Clean, Floor Clean

5×3

Followed by,

3 Rounds

400m Sprint

20 Wall Balls

20 Box Jumps

Then,

Power Ball Work

10 Seconds on 20 Seconds off 8 rounds, aim for as many reps as possible!

BlackBox Strength & Conditioning will be hosting our first clean competition!  It will be February 18th, here in College Station (lifting starts around 10am).  Everyone will have 3 attempts at the clean.  It is $20/person for competitors.  There will be food, heavy weights thrown around, and cash prizes!  The winners will be decided based on the Sinclair Formula. This will take into account how much you lift based on how much you weigh.

Group Classes:

Back Squat

5×5

Followed by,

5 Rounds

10 Toes To Bar

10 Burpees

Then,

Side Planks x 3 max effort each side

Olympic Lifting:

• Snatch Max
• Back Squat Max
• 3 x 8-10 GHD

BlackBox Strength & Conditioning will be hosting our first clean competition!  It will be February 18th, here in College Station (lifting starts around 10am).  Everyone will have 3 attempts at the clean.  It is $20/person for competitors.  There will be food, heavy weights thrown around, and cash prizes!  The winners will be decided based on the Sinclair Formula. This will take into account how much you lift based on how much you weigh.

Work on skill of choice!

-Then-

7 Rounds

25m sled pull forward and back pedal

Rest 30 sec b/t rounds

BlackBox Strength & Conditioning will be hosting our first clean competition!  It will be February 18th, here in College Station (lifting starts around 10am).  Everyone will have 3 attempts at the clean.  It is $20/person for competitors.  There will be food, heavy weights thrown around, and cash prizes!  The winners will be decided based on the Sinclair Formula. This will take into account how much you lift based on how much you weigh.

Weighted lunges 3X10

21-15-9

Pull Ups

Wall Balls

Box jumps

This Friday we will have a BlackBox Boy/Girls Night! Boys will be near the fire pit and girls will have a clothing swap! Okay, just to clarify, a clothing swap is where you bring clothes that you may not wear or have grown tired of. We will lay out all of our clothes and you can walk around the room to see if there is something you want. If there is something your heart desires, then you barter. Clothes for clothes (or even for jewelry, belts, shoes… whatever you bring!), the trades are endless!

So, come for some fun at the Morchat’s Casa (706 Inwood, Bryan) Friday night at 7:30pm!

Justin.

Group Classes

Snatch grip deadlift: 5X3

Then,

Tabatta Kettlebell Swings

Followed by,

-Max Weighted Planks x 3

weightlifting class:

Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)2, (90%/2)2

Clean & Jerk: (65%/3+1)3, (75%/3+1)3, (85%/2+1)3

Back Squat: (70%/5)2, (80%/4)2, (90%/3)2

Remember to drop off your recovery charts and pick up a new one today!

Vicky.

Group Classes

Clean: 5X1

5 Rounds

5 Handstand push ups

20 Box jumps

-Stretch

weightlifting class:

Snatch: (65%/3)2, (75%/3)2, (85%/2)2

Hang Clean: (60%/3)2, (70%/3)2, (80%/2)2, (90%/2)2

Front Squat: 70%/4, 80%/4, 90%/3, (100%/2)2, 110%/2

Susan. Zach.

Snatch grip push press + Overhead squat: 4X2+2

*do 2 sgpp and 2 overhead squats

4 Rounds:

20 Lunges

15 Slam ball

20 Sit ups

Secondly, we will be hosting the CrossFit Games Open! BlackBox will be gathering together people to compete as a team! So, if you are interested, head on over the the website to sign up! CrossFit will post one workout per week for five weeks, beginning at 5 p.m. PT on February 22. Athletes will have until Sunday at 5 p.m. PT each week to submit their results. We will host one to two workouts each week for anyone who is interested in competing. This is a great way to get a workout in, while having fun with your friends!

Gladys.

Group Classes:

Front Squat: 5X3

Followed by,

5 rounds:

200m sprint

15 clapping push ups

7 kipping pull ups

weightlifting class:

Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)2

Clean & Jerk: 65%/3+1, (75%/2+1)2, (85%/2+1)2, (95%/1+1)2

Back Squat: (80%/4)2, (90%/4)2, (100%/3)2, (110%/2)2

Ed’s Game Face.

The first Saturday of every month will be BlackBox’s Free Community Workout! Come for some fun!

Workout:

TBA!

Group Class

3X max kipping pull ups, rest 2 minutes b/t efforts

4X400m sprints rest 1:1

Stretch and mobility work

Group Classes:

Clean grip deadlift: 5X3

Group workout:

12 minutes of:

200 m run

Wall ball

Push ups

Sit ups

*While one group is running 200m, the others are doing wall ball, push ups, and sit ups

weightlifting class

Hang Snatch: (60%/3)4, (70%/3)4

Hang Clean & Jerk: (60%/3+1)4, (70%/3+1)4

Jerk: (60%/3)2, (70%/3)2, (80%/2)2

We will be starting the Recovery Challenge February 1st (today!!). It will last for the month of February (29days!). It will focus on RECOVERY! This is, in my opinion, one of the most important challenges we have had so far! Our challenges help establish good habits. Remember it is just 29 days, you can do anything for 29 days!

Everyday, for 29 days, you will focus on Eating/Sleeping well! This part is given. Eating and sleeping well are some of the major aspects of recovery. Our eating will be based off of the Whole 9′s Whole 30 challenge. You can see the guide lines here. For sleep, we ask that you get into bed before 10pm every night and aim to sleep 8 hours altogether! If you are planning on attending the early morning class, that means early bed time!

Everyday for the recovery challenge, you must eat well, sleep well, and choose from the list below one form of recovery to do everyday! 

On top of these three things, you may earn bonus points. If you perform more than one of these on the list, you will receive a point. Your points will add together to give you a score. There will be a few prizes for the top scorers. We will handout a checklist of recovery options for the week. Every Wednesday turn your check list in, we will score the totals at the end of the month. This is based on the honor system. If you lie, you are only harming yourself and your own recovery!

Points for everything else!

• Foam rolling, pvc, or lacrosse ball rolling (at least 1 min each muscle group)
• Adding a Pre and post workout meal to your day (pre = protein/fat, post = protein/CHO, no supplements, JUST FOOD!)
• Fish oil (you can find your daily dosage from this online calculator)
• Mobility class (Thursdays at 6:30pm)
• Yoga (Val Smith offers yoga classes at BlackBox on Monday and Wednesdays at 7:30pm)
• Stretching (1 minute each muscle group)
• Ice bath 
• Alternating hot and cold  shower 
• Epsom salt baths (use a 7# bag of epsom salt, and soak for 20-30minutes, aim to do this at the end of the day. We find that most people that are magnesium deficient will end up passing out or sleeping for the next 8 hours. This is not good if you have to go to work later on.)
• 10 minutes of actively de-stressing: journaling, breathing, walking, meditating
• Massage
• We are open to other forms of recovery, just talk with one of the coaches just to make sure it’s actually aiding in recovery before you plan to do it on a daily basis.

The afternoon class getting a proper warm up in!

Group Classes:

5X2 Power Clean

7 Rounds

7 Burpees

7 Pull ups

3X60 sec prone cobra

weightlifting class:

Hang Snatch: (60%/3)4, (70%/3)4

Hang Clean & Jerk: (60%/3+1)4, (70%/3+1)4

Jerk: (60%/3)2, (70%/3)2, (80%/2)2

Josh and his post workout, recovery meal.

Do like he does and participate in the Recovery Challenge!!

Power snatch + Overhead squat 5X1

3 Rounds:

20 Overhead Lunges total (bar, plate, or dumbbell)

20 Box Jumps

20 Double Unders

Everyday, for 29 days, you will focus on Eating/Sleeping well! This part is given. Eating and sleeping well are some of the major aspects of recovery. Our eating will be based off of the Whole 9′s Whole 30 challenge. You can see the guide lines here. For sleep, we ask that you get into bed before 10pm every night and aim to sleep 8 hours altogether! If you are planning on attending the early morning class, that means early bed time!

Everyday for the recovery challenge, you must eat well, sleep well, and choose from the list below one form of recovery to do everyday! 

On top of these three things, you may earn bonus points. If you perform more than one of these on the list, you will receive a point. Your points will add together to give you a score. There will be a few prizes for the top scorers. We will handout a checklist of recovery options for the week. Every Wednesday turn your check list in, we will score the totals at the end of the month. This is based on the honor system. If you lie, you are only harming yourself and your own recovery!

Points for everything else!

• Foam rolling, pvc, or lacrosse ball rolling (at least 1 min each muscle group)
• Adding a Pre and post workout meal to your day (pre = protein/fat, post = protein/CHO, no supplements, JUST FOOD!)
• Fish oil (you can find your daily dosage from this online calculator)
• Mobility class (Thursdays at 6:30pm)
• Yoga (Val Smith offers yoga classes at BlackBox on Monday and Wednesdays at 7:30pm)
• Stretching (1 minute each muscle group)
• Ice bath 
• Alternating hot and cold  shower 
• Epsom salt baths (use a 7# bag of epsom salt, and soak for 20-30minutes, aim to do this at the end of the day. We find that most people that are magnesium deficient will end up passing out or sleeping for the next 8 hours. This is not good if you have to go to work later on.)
• 10 minutes of actively de-stressing: journaling, breathing, walking, meditating
• Massage
• We are open to other forms of recovery, just talk with one of the coaches just to make sure it’s actually aiding in recovery before you plan to do it on a daily basis.

Back Squat: 5X3

Followed by,

Partner Workout:

5 rounds

200 m row or run

KB swings

*Count your total amount of kb swings

Then,

Mobility work

Weightlifting class:

Front Squat: (60%/5)3, (70%/5)3

Snatch: (60%/3)2, (70%/3)3, (75%/2)3

Power Clean & Jerk: (60%/4+1)4, (70%/3+1)4

Everyday, for 28 days, you will focus on Eating/Sleeping well! This part is given. Eating and sleeping well are some of the major aspects of recovery. Our eating will be based off of the Whole 9′s Whole 30 challenge. You can see the guide lines here. For sleep, we ask that you get into bed before 10pm every night and aim to sleep 8 hours altogether! If you are planning on attending the early morning class, that means early bed time!

Everyday for the recovery challenge, you must eat well,

sleep well, and choose from the list below one form of recovery to do everyday!

On top of these three things , you can earn bonus points. If you perform more than one of these on the list, you will receive a point. Your points will add together to give you a score. There will be a few prizes for the top scorers.

Points for everything else!

• foam rolling, pvc, or lacrosse ball rolling (at least 1 min each muscle group)
• pre and post workout meals (pre = protein/fat, post = protein/CHO, no supplements, JUST FOOD!)
• fish oil
• mobility class (Thursdays at 6:30pm)
• yoga
• stretching
• ice bath
• hot/cold shower
• epsom salt baths
• 10 minutes of actively de-stressing: journaling, breathing, walking, meditating
• massage

Clean Max

Then,

Sprint Fun!

http://chriskresser.com/why-its-so-hard-to-lose-weight-and-keep-it-off

http://www.marksdailyapple.com/top-6-anti-inflammatory-foods/#axzz1kZxdqVFu

http://www.70sbig.com/blog/2011/11/training-while-pregnant/

http://www.marksdailyapple.com/why-the-night-sky-matters-the-ramifications-of-light-pollution/#more-26341

http://undergroundwellness.com/radio/  (podcasts galore!)

No Words… 

Overhead Squat: 5X3

Followed by,

21-15-9

Knees to elbows

Handstand Push ups

• All of February continue to check into BlackBox’s Facebook page on your smart phone to recieve BlackBox Bucks (for BB paraphernalia). Every 10 check-ins you receive $5 in BB Bucks!
• All of February, our Recovery Challenge will take place! Stay tuned for details to come! You have a week to get ready. It will involve eating well (of course) and other forms of recovery on a daily basis!
• February 7th (Tuesday) at 11:30am BlackBox will have a Ribbon Cutting with the Chamber of Commerce! Come out and show some love!
• February 18th (Saturday), BlackBox will host a Clean Competition! Read more and sign up here!
• February 22nd, CrossFit will release it’s first open workout! If you want to compete in the Open (once a week workout that CrossFit HQ releases), tell your coach! It has been a blast in the past and will for sure be a good time this year! Read more here!

Kim F. at last year’s CrossFit Games Open!

Group Classes:

Hang Clean: 7X1 on the minute

Followed by,

10 Rounds

5 Pull Ups

7 slam ball

10 box jumps

Then,

60 sit ups

weightlifting class:

Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)2, (90%/2)2

Clean & Jerk: (65%/3+1)3, (75%/3+1)3, (85%/2+1)3

Back Squat: (70%/5)2, (80%/4)2, (90%/3)2

]]> http://blackboxstrength.com/2012/01/25/the-month-of-events/feed/ 0 http://blackboxstrength.com/2012/01/24/your-immune-system-and-your-recovery-same-thing/ http://blackboxstrength.com/2012/01/24/your-immune-system-and-your-recovery-same-thing/#comments Wed, 25 Jan 2012 02:18:56 +0000 blackbox http://blackboxstrength.com/?p=5730 I’ve touched on the subject of recovery a little bit, but today I wanted to make the connection between your immune system and exercise. Your immune system and recovery are truly one in the same. Have you ever worked out (usually after a crazy metcon, aka the conditioning part at BlackBox) and afterwards just feel this underlying exhaustion throughout the day? Or even develop a cough post workout? This is your immune system working hard to get you recovered from what you just did!

Most of you have heard me say, “We are only as good as our recovery”. If we do not recover well, we cannot put the proper effort into the next workout, and thus our fitness potential is actually limited by our immune system or how fast our body can recover.

I also wanted to point out, that YOU have the “power” to make or break your immune system. Sleep, food, stress, exercise… ALL of these things will effect your body for better or worse. So, consider your body: Are you often sick? Do you constantly fight off the “things going around”? Is it ridiculously hard for your body to bounce back from workouts?

When you exercise, your immune system works hard to help you recover. BUT what if your immune system is already shot? What if your food is crap and every time you eat, your body has to fight to get rid of “foreign invaders”. Or what if your body is still trying to recover from the past night of not sleeping well? Or it’s trying to counter all the stress hormones of the mental/emotional stress going on all day long in your head? Recovering from workouts is probably the last thing your body is ready to do, it’s trying to recover from all the other stressors throughout your day… all day long.

I don’t mean to rant or rave, but I wanted to bring to the light this idea of recovery and your immune system acting as one. If you are having a challenge recovering from workouts, it may not be the actual workout itself, but it maybe what you are doing to your body the other 23 hours of the day.

With that said, there is a Recovery Challenge on it’s way!

GET READY for some good things to come!!! More information will be posted soon! 

Kate, after a clean… Speaking of Cleans, Sign up for the Clean Competition (Feb 18th)!

Group Classes:

Weighted push ups: 5X15

Followed by,

3X15 dumbell thrusters

rest 1:1

2X400m sprint

rest 1:1

Weightlifting Class:

Snatch: (65%/3)2, (75%/3)2, (85%/2)2

Hang Clean: (60%/3)2, (70%/3)2, (80%/2)2, (90%/2)2

Front Squat: 70%/4, 80%/4, 90%/3, (100%/2)2, 110%/2

Okay everyone, this is a reminder!! Sign up for the Clean competition for some fun! It doesn’t matter if you have been lifting for 10 years or if you are just getting into the Oly Lifts, you are welcome to participate! I’ll even be participating at 21 weeks pregnant, so really I don’t think you guys have any excuses (not hatin, just sayin!)!

Snatch Balance: 5X2

3 rounds

100 m Farmers Carry (heavy odd object)

15 KB Swings

15 Pull ups

This is good!
Photo Credit

• 1 spaghetti squash
• 1 lb. bacon
• 1 yellow onion, chopped
• 4 gloves garlic, minced
• 2 handfuls of walnuts, roughly chopped
• Red Pepper flakes or black pepper, to taste
• (Add some sort of meat to actually complete the meal, I added leftover turkey after Thanksgiving. I’ve also tried sausage and it is delicious!)

Heat the oven to 400ºF. Cut the squash in half and pick out all the seeds. Don’t be anal about getting out the stringy stuff, you can’t even tell it’s there once the squash has roasted. Lightly coat the inside of the squash with some oil and place cut side down, on a baking sheet, in the oven for 20 minutes. Flip each half over, and roast for another 20 minutes–0r until the squash is easily shredded with a fork and add it to your serving bowl.

While the squash is roasting, start the sauce. With the bacon placed horizontally on your cutting board, cut the strips into 1/2″ pieces. Don’t worry about separating the strips, just cut away. Add the bacon pieces to a saute pan that’s on medium heat. Cook the bacon until it’s browned and add to your serving bowl. Remove 3/4 of the bacon grease and reserve for another use. Place the onion and garlic in the pan and cook until translucent. Add them to your serving bowl. Toss the walnuts into the pan and toast until slightly brown. Add them to the serving bowl. Add pepper to taste.

Serve immediately.

Group Classes:

Front Squat: 5X5

Followed by,

10-9-8-7-6-5-4-3-2-1

Slam Ball

Burpees

Then,

3X60 sec planks

Weightlifting Class:

Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)2

Clean & Jerk: 65%/3+1, (75%/2+1)2, (85%/2+1)2, (95%/1+1)2

Back Squat: (80%/4)2, (90%/4)2, (100%/3)2, (110%/2)2