20 Rep Squats - week 1


Published February 1, 2020


For the 20 rep squat program .... you can do the oly class Tuesday and Saturday - just the clean and jerk or snatch, but not the other stuff - then do your squats - then the lifts and the short workout.  It's a good way to get the oly lifts in and warmed up....

 

3 Days per week program

3 warm up sets of squats - 1 x 10 very light, 1 x 5 increased wt, 1 x 3 increased wt

then set of 20 squats

Day 1 - additional lifts - Bench press / pull ups - Bench - wendler 5's / 5 pull ups after each set of bench - every 2.5 minutes

WOD - 8 minute amrap - 15 KB swings, 3 + 3 + 3 ... burpees

 

Day 2 - squats - then stiff leg Deadlift 3 x 10 medium wt

WOD - Row 1000 M then 5 rounds of 10 Ring Row / 10 HOD push ups

 

Day 3 - Squats - then overhead press / row - Wendler 5's - do a set of the press, then immediately do the rows right after - every 2.5 minutes

WOD - 8 minute amrap - 16 alt DB snatch / 8 T2B

 

IF 2 DAYS PER WEEK

Do Day 2 w/o the squats - add one legged squats - rear leg on bench 5 x 8 each side

 

 


Leave a Comment: