September 14 2015

Note about the 20 Rep Program:

*** ¬†You have to be mentally prepared or you will not make it. Pain and fear will be there with you, tempting you to stop, telling you to give up. Your body will be screaming for you to listen to them, and the little voice in your head will be begging you to cease and desist. Tell them to shut up… You have some gains to get.

Squatting a heavy weight for 20 reps will not feel natural for your body. It will hurt. You will feel dizzy and light headed. You will be tested physically and mentally.

7 week squat cycle, squatting every Monday and Friday

SWOD: 20 Rep Back Squat.

Take your 5 rep max from friday and subtract 75 lbs. That will be your starting weight for the program.

WOD: For Time

3 Rounds

10 Push Press (95/65)

10 Box Jumps (24/20)


100-80-60-40-20 – Double Unders

25-20-15-10-5 – Sit Ups

2:1 Ratio