1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

What’s Your 20?

March 29, 2017

2 notes on lifting:

Tomorrow will be an attempt at a 20 rep max on the Back Squat.  Say what?  Yes – a 20 rep max.  Please, be conservative here.  If you squat over 300, you will likely attempt something around 200 pounds.  A good target is 60% of your 1RM.  Use sets of 3 or 5 to get warm,load a weight and go for 20.  Have someone count for you.  We will work on this over the coming weeks, building slowly, so there will be room to grow.

Second, we will be working the bench press in the coming weeks.  The goal is to carry this into the classic CrossFit workout “Linda” also known as “3 Bars of Death.”  This is a BW Bench, 3/4 BW Squat Clean and 1.5 BW on the Deadlift in a 10-9-8-7-6-5-4-3-2-1 rep scheme.  The workout takes quite a bit of time, space and obviously – 3 bars.  It’s quite a few bench press, so we want to build for it, at the same time working on our pressing.

As you bench, I suggest you avoid chasing a big bench by user a wider grip, shortening the range of motion.  Use your clean/deadlift/jerk/pullup/burpee/handstand grip as this will carry over to more stuff.

 

Workout of the Day

Strength

Back Squat

Establish a 20 rep max

Warm up for about 15 minutes then go for it!

Conditioning

5 RFT

Parking Lot Run

15 Toes to Bar

or

Parking Lot Run

5 Bar Muscleups

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