BLK LBL Fitness Club – FITNESS / PERFORMANCE

Back Squat

Week 3: 20 Rep Back Squat (+2.5-15lbs from last week)

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

Anakin (Time)

(RX’d)

10 Thrusters (95/65)

20 GHDs (Or V-Ups)

10 Thrusters (95/65)

20 Toes to Bar

10 Thrusters (95/65)

20 Toes to Bar

10 Thrusters (95/65)

20 GHDs (Or V-Ups)

10 Thrusters (95/65)

(Scale)

10 Dumbbell Thrusters (light)

20 Sit Ups

10 Dumbbell Thrusters (light)

20 Hanging Knee Raises

10 Dumbbell Thrusters (light)

20 Hanging Knee Raises

10 Dumbbell Thrusters (light)

20 Sit Ups

10 Dumbbell Thrusters (light)

Target time: 8:00-10:00

Time cap: 13:00

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Calf Foam Rolling

10x 5 Seconds Cobra

1 Minute Biceps Stretch on Rig

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Calf Foam Rolling

Cobra

Barbell Tricep Stretch

Fitness (AMRAP – Rounds and Reps)

4 sets

5:00 AMRAP

12 Calorie Row

12 Dumbbell Alternating Snatch

12 Abmat Sit ups

-Rest 1:00 between sets-

You pick up where you left off. The score is the total number of rounds and reps. The goal is to do 2 to 3 rounds per 5 minutes.

Hex Press (Checkmark)

1×15

3 sets: 15 reps – RPE 7

*Rest 1:00-1:30 b/t sets