BLK LBL Fitness Club – FITNESS / PERFORMANCE

Back Squat

Week 4: 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

Mobility (No Measure)

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

4x 5 Quad Foam Rolling (each leg)

2x 10 Reverse Leg Raises (each side)

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.
Quad Foam Rolling

Reverse Leg Raises

Rolling Stones (Time)

(RX’d)

5 rounds

10 Right Arm Dumbbell Cleans (50/35)

10 Left Arm Dumbbell Cleans (50/35)

20 Wall Balls (20/14)

(Scale)

5 rounds

10 Right Arm Dumbbell Cleans (light)

10 Left Arm Dumbbell Cleans (light)

10 Wall Ball Thrusters (light)

Target time: 9:00-10:00

Time cap: 14:00

Fitness – Endurance (Time)

Partner

5 rounds (each)

Partner 1

28/23 cal ski

Partner 2

30yd DB Farmer Carry (2 x 50/ 2 x 35)

14 Alt. DB Snatch (50/35)

30yd DB Farmer Carry (2 x 50/ 2 x 35)

Strict Pull-ups (Checkmark)

1×3

10 sets: 3 Reps – @ Slow Negatives at 110% of 1RM. *if athlete can’t do negatives, complete at 8/10 RPE with 3 seconds down, 3 seconds up.

*Rest 2:00-2:30 b/t sets

*For these main lifts, athletes should have a partner aid in getting the barbell back to the start position. This should be a controlled descent for all lifts at a higher percentage than a max. Athletes can perform one negative, strip weight and reset the bar quickly and perform their next rep. And then rest between sets.