Monday, June 20, 2016




We are starting the 20 rep back squat program this week. This program starts today by finding your 5RM. Twice each week you will do 20 reps of back squat unbroken. You cannot put the bar down and you should not rest for minutes at a time.


Every day you do this, you add 5# to your bar. Do the 20 reps unbroken. As long as you are successful, continue the program. If for some reason you fail a set of 20 down the line. You will remove 10lbs for your next session. 
 
With a continuously running clock set for 40 minutes, find your 5rm back squat. Complete the WOD and optional with the remaining time on the clock.

A.
Back Squat
Find 5 RM
* have a coach sign off your back squat on level 1today
 
B.
2 rounds for time:
200m KB Farmer Carry
20 Box Jump overs 24/20
200m OH Plate Carry
20 Box Jump overs

 
Optional
Test max chin hang (no chin hang, test your max bar hang)
Test max ring support (L1 10 sec)
5 min at bottom of squat

13 comments:

  1. I only got through the first part of the WOD but glad I at least did that. I'm also happy for a PR, not sure how to gauge it since my last 1RM was 165# and today I got 175# on the 5RM.

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    1. That's amazing Alma!!! One rep at 165 to now 5 reps at 175! WOW!!! I'd say you have a much higher 1rm now!!!

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  2. A) 185# 5 RM - previous 185# was my 3 RM.
    B) 12:20+ minutes. Didn't keep track of time very well. Finished both rounds with 35# KBs and 35# plate.

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  3. 275# 5RPM on the Back Squat today. Last years cycle I maxed out to 285#.

    Only got 1 and 1/2 rounds on the WOD since I had to leave.


    Nick

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  4. This comment has been removed by the author.

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  5. 145# 5rm (managed 3 at 155#). 53# kettle bell, 35#plate, 24 inch box jumps(not jump overs)both rounds.

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  6. 145# 5rm (managed 3 at 155#). 53# kettle bell, 35#plate, 24 inch box jumps(not jump overs)both rounds.

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  7. 145# 5rm (managed 3 at 155#). 53# kettle bell, 35#plate, 24 inch box jumps both rounds.

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  8. 155# 5rm. 35# kettle bell, 25#plate, 24" BJ - Qasim

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  9. 295# on my 5RM back squat. Was going for 305# but payched myself out. I'm sure I could have pushed them out but am happy with my #s.

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  10. BS 5RM: got 5 at 190, then 4 at 205. I have done 5x5 at 188 before, so felt the 190 was not an accurate number so put 200 to start the cycle
    Wod: 53's, 45lb plate, 20" but at 14 min clock stopped, and I only had the last 20 bjo left so assume time would be 16-17

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