BLK LBL Fitness Club – FITNESS / PERFORMANCE
Back Squat
Week 9: 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
Lincoln (AMRAP – Rounds and Reps)
(RX’d)
TEAMS OF 2
18:00 AMRAP
Partner 1: 100m Medball Run (20/14)
Partner 2:
AMRAP
3 Strict Pull-Ups
6 Push-Ups
9 Air Squats
-Switch when the run is complete. Continue from where your partner left off on the AMRAP. Score is Rounds + Reps of the AMRAP.
(Scaled)
TEAMS OF 2
18:00 AMRAP
Partner 1: 50m Medball Run (light)
Partner 2:
AMRAP
3 Ring Rows
5 Bar Push-Ups
7 Air Squats
Target number of Rounds: 24+ Rounds
Minimum number of Rounds before scaling: 16 Rounds
Fitness (AMRAP – Rounds and Reps)
AMRAP 1
18/12
Cal Row
Cal Ski Erg (or 100m Run)
Cal Air Bike
At the 12:00 Begin…
AMRAP 2
15/10
Cal Row
Cal Ski (or 100m Run)
Cal Air Bike
At the 20:00 Begin…
AMRAP 3
10/7
Cal Row
Cal Ski (or 100m Run)
Cal Air Bike
STOP at 24:00
Ring Curls (Checkmark)
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Focus: Setup a pair of rings so bottom of ring is at the top of the hips. Lean back with an overhand grip so that body is around 45-60 from horizontal. Adjust feet/ring height until a comfortably challenging position can be achieved. Curl with the arms (turning from the overhand to underhand grip) with a focus on bringing the rings towards the face or slightly outside of the face. Control the descent to full extension.