Monday – July 10, 2017 (20170710)

[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]

[tab]Level 1

Five Rounds for total Slam Balls:

2 minutes to do

5 Power Snatch or power Cleans

AMRAP Slam Balls

-rest 1 minute-

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[tab]Level 2

Five Rounds for total Slam Balls:

2 minutes to do

5 Power Snatch 73/62

AMRAP Slam Balls 20/15

-rest 1 minute-

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[tab]Level 3

Five Rounds for total Slam Balls:

2 minutes to do

5 Power Snatch 95/73

AMRAP Slam Balls 20/15

-rest 1 minute-

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[tab]Level 4

Five Rounds for total Slam Balls:

2 minutes to do

5 Power Snatch 135/93

AMRAP Slam Balls 30/20

-rest 1 minute-

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[tab]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.

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[tab]Strength

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 ad 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.

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

Don’t Stop Here

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Saturday April 4th, 2020 (20200404)

Level 1 Accumulate 10 minutes of Jogging or walking. Every 2 minutes complete 20 Lunges (100 total) *The time it takes to do you lunges