Level 1

Quarter Gone Bad

Five rounds for total reps of:

Heavy Thrusters – Max Reps in 14 Seconds

Rest 45 Seconds

Ring Rows – Max Reps in 15 Seconds

Rest 45 Seconds

Burpees – Max Reps in 15 Seconds

Rest 45 Seconds

Level 2

Quarter Gone Bad

Five rounds for total reps of:

75/63 lb Thrusters – Max Reps in 15 Seconds

Rest 45 Seconds

Pull Ups – Max Reps in 15 Seconds

Rest 45 Seconds

Burpees – Max Reps in 15 Seconds

Rest 45 Seconds

 

Level 3

Quarter Gone Bad

Five rounds for total reps of:

95/73 lb Thrusters – Max Reps in 15 Seconds

Rest 45 Seconds

25/10 lb Weighted Pull Ups – Max Reps in 15 Seconds

Rest 45 Seconds

Burpees – Max Reps in 15 Seconds

Rest 45 Seconds

Level 4

Quarter Gone Bad

Five rounds for total reps of:

135/93 lb Thrusters – Max Reps in 15 Seconds

Rest 45 Seconds

50/25 lb Weighted Pull Ups – Max Reps in 15 Seconds

Rest 45 Seconds

Burpees – Max Reps in 15 Seconds

Rest 45 Seconds

Motivation

If you’ve never done a 20 rep back squat program you are in for a treat! You would be hard pressed to find a more efficient way to get stronger, fitter and mentally tougher, than this 20 rep program will do for you, the cycle will go for 9 weeks, and if you stick with it you will impress yourself by the end of it.

Make sure you understand what you’re expected to do, and PLEASE ask questions.

Strength

Push Press 3 x 5 @ 100% of Press 5RM

IF you were not here yesterday do:

20 REP BACK SQUAT PROGRESSION 1 x 20

I’ll explain this in the gym, but here’s the idea

Today you’ll take your 5 rep max for back squat, subtract some weight, and then do that for one set of twenty reps, next time you do it you’ll add a little weight and do it again!!

Starting Weights:

If your back squat is less than 100 pounds, subtract 20 pounds and then add 2.5 pounds (total) every time we do this for the next 8 weeks.

If your back squat is less than 200 pounds, subtract 40 pounds and then add 2.5 pounds (total) every time we do this for the next 8 weeks.

If your back squat is more than 200 pounds, subtract 80 pounds and then add 5 pounds (total) every time we do this for the next 8 weeks.

If you’re right on the cut off of any of these and feel you would benefit from a different set up, come talk to me and we’ll get you sorted out.

Mobility:  Green thing 2 minutes/leg. static stretching 10 minutes.