Week 14: 16.11.04
A. 20-RM Squat
Coach’s Notes: Increase 5-10# from last week.
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.
B1. 3×10: Chinese Row – Dual Dumbbells
B2. 3×15: Barbell Glute Bridge
B3. 3×100′ Overhead Barbell Walk w/ Bands