20 rep back squat- only add upto 10 pounds from last week
This is an OLD SCHOOL training protocol that we will follow for the next few weeks. Here is an excerpt from breakingmuscle.com about the program:
“For the 20-rep assault, select a resistance that you would normally use for a tough set of 12 repetitions. With that resistance, perform 20 repetitions. Yes, it’s going to be challenging but find a way to squeeze out 8 more reps to get to the 20-rep goal. You can do it if you focus on the task at hand. Hang in there. Catch your breath between reps. Concentrate on getting one rep at a time. (choose a weight that is hard but that you can definitely complete, we will be able to increase the weight each week)
Once you achieve 20 repetitions, it’s mission accomplished.
Now that you have gutted it out to achieve the 20-rep goal, rejoice in the moment, and then it’s time to move forward. It’s now time to do more. Given proper recovery time, your body will have adapted to the previous 20-rep overload stress and can now tolerate more. It is the biological phenomena called the principle of recovery-adaptation. You did it, your body adapted to it, now you are physically able to do even more.
For the next 20-rep squat workout add at least five pounds to the bar (10 pounds maximum). Your goal again is 20-repetitions. You’re stronger as a result of the previous 20-rep “death march,” so you are capable of achieving 20-repetitions with slightly more resistance.
If you attack it with all-out effort you’ll accomplish it. Remember, you only added a few more pounds from the previous successful session so be confident you will achieve the 20-rep goal. Yes, it will be physically and mentally disgusting, but if you want to improve you’ll find a way to get it done.” –Tom Kelso
30 wallballs (20/14)
30 double unders
6 muscle ups
20 wallballs (20/14)
60 single unders
10 strict pull ups
20 minute cap