Week 13: 16.10.28

A. 20-RM Squat

Coach’s Notes: Each year, we run a 20-rep max back squat cycle. This year, I plan on running two before the Open. The primary goals of the 20-RM Squat cycle are to:

-Increase leg (squat) strength-endurance.
-Acclimate athletes mentally and physically to time under heavy load (approximately 3 -4 minutes if done properly).
-Practice breathing under heavy load.
-Practice getting comfortable being uncomfortable.

Directions for the 20-RM:

1) Choose a weight you can squat for 20 unbroken reps (start at about 60-70% of your 1-RM.
2) Warm up well (very well).
3) Unrack the bar, and squat 20 times.
4) Between each rep, you MUST take 3 deep and powerful breaths.
5) Rack the bar. You’re done. Time your effort.

Each week, you will add 5-10 pounds to the bar. Over the next 4-8 weeks, you will increase 40-80 pounds from where you started.

B. 5 Rounds for Time:

15 Strict Ring Dips
Rest 1 Minute
20 Pull-ups
Rest 1 Minute

C1. 2×15: Barbell Glute Bridge
C2. 2×100′: Overhead Barbell Walk


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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