And it begins today, our 20 rep back squat cycle. Here are the rules. We will do this every Monday and Thursday for the next 6 weeks. You should add 5lbs to your bar every week. You should start about 50 to 60 pounds less than your 5 rep max from Monday. If you do not have a 5 RM then the coach will help you pick a challenging, but not impossible weight to start your cycle with.
If you miss a Monday or Thursday then you can make it up on Sunday. Doing this once a week is also a good option.
IMPORTANT- First and foremost your squat FORM needs to be flawless (especially on the first 10 reps). If it is not you WILL get injured doing this. If you feel pain in your knees, hips, or back then stop! Every time you do not go below parallel on a back squat a kitten will die. You can prevent this, by getting your ass down to the floor. Do not be offended if we put a med ball under you or tell you to get lower. We are not counting half asses sets of 20, that includes reps 19 and 20! Do not worry about what others are doing or what you think is parallel, take your ego and leave it home, do not even bring it in the car with you…
The coach will take 5 min to go over the drills below for the air squat, to ensure everyone has good form.
Strength WOD
20 Rep Back Squat
WOD
7 Clean and Jerks (135/95)
200 M Run
4 Rounds
“15 min CAP”
Tom working his Cleans