16.01.23

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Jääkarhu Blue

Fantastic week of training. Finish the week strong and keep the momentum going.

Week 25: 16.01.23

A. (Week 3) Back Squat: 1×20 – Find your 20-Rep Max for the Day

Coach’s Notes: The past two weeks of squatting (3-rm back squats, 5-rm front squats, 3-rm front squats, 5-rm back squats) have brought us to this point. Every year for the past 3 years, in preparation for the Open, we run a 20-RM squat cycle. The 20-RM cycle is one of the most potent tools I have ever used as a coach. It trains the body and mind as much as the spirit.

Done properly, you will spend between 3:30 and 4:30 under the bar. Your mission is to choose a weight that you think you can squat for 10 reps… and then squat it 20 times. Make sure your reps are full ROM – and most importantly – and this is absolutely critical to the success of this cycle: take 3 deep breaths at the top of each squat. Warm up well, but save your strength for your 20 reps…

Please keep in mind that we will be running this particular squat cycle from now until the start of the Open (of the next 7 weeks). Each week, you will add at least 5-10 lbs from the previous week. So if you start at 200#, you would (in theory) end week 7 at 235-270 lbs. This will not be easy. But it will make you better. If you don’t lose sleep, wake up in a cold sweat, and doubt your ability to complete the set of 20 the night before, you’re doing it wrong.

B. 5 Rounds (Teams of 3):

1 Partner Sled Drag 50′ @ 180#/125#

While:

Round 1: 2 Partners Overhead Barbell Hold @ 165/115#
Round 2: 2 Partners Chin Over Bar Hold
Round 3: 2 Partners Front Rack Barbell Hold @ 225/155#
Round 4: 2 Partners Bar Hang Hold
Round 5: 2 Partners Deadlift Hold @ 315/215#

Coach’s Notes: Rotate Through all 3 partners in this manner, for all 5 rounds.

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CrossFit Jääkarhu is a local community in Austin, Texas that is focused on identifying goals, coaching progress and getting results. If you are interested in learning more about our gym, visit our main website (click here). About CrossFit Jääkarhu Programs Available How to Start

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2014 Reebok CrossFit GamesJuly 25th, 2014
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