Allow 15 minutes for this
(as we get heavier in the upcoming weeks, we will allow more time if necessary
(the set of 20
unbroken should be 60-80lbs lighter than the 5rm, you have the option to
go lighter if this feels too heavy for that many reps. But wouldn’t recommend
going heavier, as this gets hard really fast!)
You cannot put the bar down and you should not rest for minutes at a time.Starting next week, every day you do this, you add 5-10lbs to your bar. If for some reason you fail a set of 20 down the line. You will remove 10lbs for your next session.
Rest 2-3 minutes between sets. There is a conditioning (aka: Cardio!) aspect to high repetition squats. Your heart rate will go up and you will need to control your breathing.
This program develops:
1. Cardio: heart will start racing
during 20 reps!
2. Strength: by the end you should be close to
or at your 5rm for a set of 20! (make sure you are refueling with some protein
3. Muscular endurance! For those high rep
heavy CrossFit WODs!
4. Mental toughness! Toward the end, you will
be a mental badass!
3 min AMRAP
2 bear complex (115/75) this
is light, so the focus is SPEED! AND TECHNIQUE!
4 box jump (24in/20in)
6 toes to bar
*Rest 1 min, repeat for 3
*1 rep = 1 power clean + 1
front squat + 1 push press + 1 back squat + 1 push press and it is OK to
link movements together. Ex: squat clean, thruster, back squat, push press.