Jeff Vanlandingham. Event 8. 2015 CrossFit Games. (Photo Courtesy of Ed Tseng)
“There’s no substitute for guts.” -Bear Bryant
Week 27: 16.02.06
A. (Week 5/7) Back Squat: 1×20 – Find your 20-Rep Max for the Day
Coach’s Notes: 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 (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. Athlete’s Choice
Coach’s Note: If you’re feeling like you could just squat and go home, do that. If you feel like you want to move, but want to do so at your own pace with movements you enjoy, do that. If you want to go hard, choose an old Open Workout 10 minutes or less in time and go for it. If you want to work skills and drills… you get the point. The key is to listen to your body and make sure you’re setting yourself up for success for the coming weeks.