BLK LBL Fitness Club – FITNESS / PERFORMANCE

Back Squat

Week 5: 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

Half Murph (Time)

(RX’d)

800m Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800m Run

The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.

(Scale)

400m Run

25 Jumping Pull-Ups

50 Bar Push-Ups

75 Air Squats

400m Run

Target time: 20-23 minutes

Time cap: 28 minutes

Fitness Murph Prep (AMRAP – Rounds and Reps)

15 min AMRAP

200m Run (or 10 Shuttle Runs)

5 Pull-Ups

10 Bar Push-Ups

15 Air Squats

—-rest 3 min.—-

10 min AMRAP

50m Run (or 3 Shuttle Runs)

1 Pull Up

2 Bar Push Ups

3 Air Squats