BLK LBL Fitness Club – FITNESS / PERFORMANCE

Back Squat

Week 7: 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

Ricky Bobby (3 Rounds for time)

(RX’d)

Every 7:00 (3 sets)

300m Run

-into-

2 rounds

5 Pull Ups

10 Push Ups

15 Air Squats

-into-

300m Run

(Scale)

Every 7:00 (3 sets)

200m Run

-into-

2 rounds

6 Ring Rows

8 Bar Push Ups

10 Air Squats

-into-

200m Run

Target time each set: 4:30-5:30

Time cap each set: 6:00

Fitness (AMRAP – Rounds and Reps)

AMRAP 12:00

9 Hang DB Clean and Jerks

12/10 Cal Bike

50 ft Farmers Carry

–3:00 Rest–

AMRAP 12:00

9 Dumbbell Deadlifts

12/10 Cal Bike

50 ft Mixed Grip Carry*

*1 DB at side, 1 DB in front rack, switch after 25 feet.