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