We're starting a 20 rep squat routine. For those of you who have never done this it is an excellent way to get stronger all around and to add some weight to your squat. The high rep routine hits your CNS in a different way than doing heavy singles or sets of 3 or 5 but still packs the punch necessary to give you the gains. In addition to the physical gains it requires some good mental toughness to do 20 unbroken squats so you're getting some quality mental fortitude as well.
you're going to start at 80# less than your current 5RM and we'll hit this about every 2-3 days adding 5# each session. This will go until we are right at or just under your 5RM. YOU NEED TO GET INTO THE BOX FOR THESE SESSIONS. EVEN IF YOU JUST COME IN AND DO THE SQUATS. you will see marked improvements in your all around performances as well.
WARM-UP:
20 burpees
20 kb swings
20 squats
20 sit-ups
WOD:STRENGTH:
20 back squats @ 80# less than 5RM
recover about 5 minutes, then:
METCON:
"THE CHIEF"
AMRAP in 3 minutes
3 power cleans @ 135#/95#
6 push-ups
9 squats
rest 1 minute, repeat for total of 5 cycles
POST WOD: if time:
3x10 (each side)
KB windmills
Post loads and rounds to comments.
