04/28/2025

BACK SQUAT 1X20

Week 6: 20 Rep Back Squat (+2.5-15 lbs from last week), based on the chart below

During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

EVENT 1

3 rounds
400m Run
20 Burpee Box Get Overs (30/24)
40 Single Dumbbell Squats (50/35)