TUESDAY 190917
6am Coach Gaela, 9, 10 & noon Coach Lisa
430 Coach Hayley, 530 & 630 Coach Kyle

Back Squat 1×20
Back Squat for load:
#1: 20 reps

Back Squat

It’s 20 rep Back Squat Month!

To do this RIGHT, you need to take about 10-12min. to build up to a HEAVY 1-2 rep squat… Then, you get only 1 shot at a 20 rep max. Choose wisely. You should feel as though you are going to fail at rep 14. This should be one of the hardest things you at JRCF. You can not put the bar back on the rack. You either get it or fail. Each rep should need about 2-3 breathes at the top. if you can just bang them out, you are doing it wrong. Each week you will add between 5-10lbs.

As far as possible in 10 min:
5-5-5-5-5
Thrusters 135/95
10-20-30-40-50
WB 20/14


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