Every Monday and Friday will be completing a 20 rep back squat program. This initial week will be Tuesday and Friday instead.
This program starts on the first day by completing 60% of your 1RM for 20 reps of back squat unbroken. You cannot put the bar down and you should not rest for minutes at a time. Use your #’s from the 1RM test last week.
Every day you do this after (for us Monday and Friday), you add 5# to your bar. Do the 20 reps unbroken. As long as you are successful, continue the program. At some point as the weights get super challenge we may scale down to 1 session per week. If you happen to fail early on in the program, scale back 15 lbs from the failed weight and work back up until everyone has completed the program.
Warm-up
30 Calorie Row
15/10 Strict Pull-ups
30 Air Squats
-Roll and stretch quads and hammys
Strength
1. Week 1 of the 20 Rep
Squat Program.
Complete 20 Reps at 60% of your 1 rep max squat UB without any long pauses*
2. Push-press
5-5-5
WOD
60 Calorie Row
40 Burpee Box Jumps
50 Chest to Bar Pull-ups