BLK LBL Fitness Club – FITNESS / PERFORMANCE
Back Squat
Week 6: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below
Back Squat Progression Overview (No Measure)
During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM………….Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#…..start at 50% and increase by 5 pounds every week
190-255#…..start at 60% and increase by 5 pounds every week
260-360#…..start at 50% and increase by 10 pounds every week
>= 365#……..start at 50% and increase by 15 pounds every week
In Kilos:
1RM…………..Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg……..start at 50% and increase by 2.5kg every week
85-115kg……start at 60% and increase by 2.5kg every week
115-165kg….start at 50% and increase by 5kg every week
>= 165kg…….start at 50% and increase by 7.5kg every week
Event 1 (Time)
(RX’d)
3 rounds
400m Run
20 Burpee Box Get Overs (30/24)
40 Single Dumbbell Squats (50/35)
(Scale)
3 rounds
300m Run
15 Up Downs + Box Step Ups (20/16)
30 Single Dumbbell Squats (light)
Target time: 15:00-17:00
Time cap: 20:00
Fitness (AMRAP – Rounds and Reps)
25:00 AMRAP
– 200m Run
– 10 Burpee Box Get Overs
– 20 Air Squats
BLFC Mini Pump Session (No Measure)
3 Rounds (rest as needed)
5 Strict Pullups
@ moderate weight – maintain quality
1 0 DB Deadlift
@ Moderate weight – maintain control
10 Bent Over DB Row (5 ea. arm)
– @ moderate weight
10 DB Preacher Curl
@ moderate weight – maintain quality
Athletes Notes
DB Preacher Curl