monday, oct. 9

Strength Test:

Log your best Back Squat 20 rep max lift.

Only log the heaviest 20 rep, do not include sets prior to it.

Athlete Instructions

Establish a 20RM in 10 mins.

Athlete Notes

Today is the final 20 Rep Back Squat, finally! This has been a big build and a long one. We totally understand that. I guarantee that you are ready to pack on at least 10 more pounds by the last time you hit the 20 rep. A note about this Back Squat. Many called this a breathing 20 rep Back Squat because of how it feels and what we need to do to truly hit this right. One you hit rep 12, the real challenge starts. Each rep thereafter will feel like you are really challenged. The final 8 reps might need an extra breath and brace at the top of each rep. For some the 20 rep Back Squat may take 2:00 minutes by itself. I would suggest working up to your working weight just hitting doubles or singles in order to minimize total volume here today and then give yourself a good amount of time after the 20 rep to decompress.

"Safe House"

Complete as many rounds as possible in 21 mins of:

14 Toes-to-bars

14 Box Jumps, 24/20 in

14 Wall Balls, 20/14 lbs

42 Double Unders

Athlete Instructions

Goal: 7 rounds (3 mins per round)

Athlete Notes

Primary Objective: Unbroken Sets of Wall Balls

This is a re-test from week 1 of the cycle Top Scores from Week 1: 9 +10, 9, 8+28

Primary Objective: Unbroken Sets of Wall Balls

Secondary Objective: Complete each set in under 3:00 minutes per set

Stimulus: Muscular Endurance / Stamina

RPE 8/10