BLK LBL Fitness Club – FITNESS / PERFORMANCE

Back Squat

Week 10: 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

Pendleton (Time)

(RX’d)

10-9-8-7-6-5-4-3-2-1

50ft Shuttle Runs

10 GHDs after each set (Or 12 V-Ups)

(Scale)

10-9-8-7-6-5-4-3-2-1

50ft Shuttle Runs

10 Sit Ups after each set

Target time: 11:00-13:00

Time cap: 16:00

Fitness – Endurance (8 Rounds for time)

Air Bike Intervals

8 Sets:

8 Cals “Harder” (85-90%)

Zach’s pace: Harder: 75-80 RPMs

-90 Sec Rest-

8 Cals “Sprint” (100%)

Zach’s pace: Sprint: 100+ RPMs

*Rest 90 Sec between sets.