Just a few words on this lifting program we are starting up-it's one of the oldest programs in use and was introduced by John MacCallum in 1968. Much of the info below is drawn from an article on SeriousLifting.com about the 20 rep squat program. 

The way we are structuring the program is that it is only 6 weeks long so you have to go all out every training session. To determine your starting weight, figure out your 5RM (which we did today) and your goal after 6 weeks will be to squat 20 reps with what you originally squatted 5 reps at. It sounds made up, but a lot of elite lifters and strength coaches can vouch for it’s authenticity, including Mark Rippetoe.

“Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.”- Mark Rippetoe

This routine is not for the mentally weak individual. It will test your will power and bring you to a threshold that will either make or break you. Generally around rep 15 or so you’ll be out of breath, legs burning, telling yourself this was a horrible idea while you stand there with the weight on your back. These last few reps result in the strength and hypertrophy that make this routine legendary.  Try it out, stick with it, and let's see some gains!


A. Clean +Hang +Jerk 5x 2+1+1 @60-65%
B1. RDL 3x 3 @ 100% clean
B2. Chin ups 3 x 5


METCON
3 Rounds
1min DU
Rest 30 secs
1min KBS 55/35
Rest 30 secs
1min HS hold
Rest 30 secs

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