20 Rep Beltless Squat Cycle

6 Week 20 rep Squat program!

start at 50% 1rep max

3x5 cleans any variation

20 breathing squats

20 straight barbell straight arm pull overs

15 deadlifts

20 straight barbell straight arm pull overs

2xAMRAP strict pull ups

3x10 bench press (wtd Dips)

Complete Monday Wednesday and Friday for 6 weeks

Add 5lbs to all lifts each time(not SAPO or pull ups)

Week of 11/20 - 11/26 - Week One @ 50% of 1RM

Sunday 11/20 

A. HSC 3 x 5 @ 95-135-135-135

B. 20 Breathing Squats @ 235#, 165x5, 205x5, 235x 20

C. 20 BB Pull-overs - 45#

D. 15 DL @ 245, 185x3, 215x3, 245x15 (Dbl OH Grip - no hook)

E. 20 BB Pull-overs - 45#

F1. Strict Pull-ups 3 x 12 @ 12-12-10.5+3

F2. Bar Dips 3 x 10-12 @ 13-13-

Tuesday 11/22(Wednesday)

A. HSC x 5 @ 95-120-140-140-140

B. 20 Breathing Squats @ 240#, 170x5, 210x5, 240x20

C. 20 BB Pull-overs - 45

D. 15 DL @ 250#

E. 20 BB Pull-overs - 45

F1. 3x12 BB Rows @ 140# - 12-12-12

F2. 3 x 10-12 Press @ 100# - 12-12-12

Thursday 11/24 (Thanksgiving)

A. HSC x 5 @ 45-95-125-145-145-145

B. 20 Breathing Squats @ 185x5, 215x5, 245x20

C. 20 BB Pull-overs 35x10, 45x20

D. 15 DL @ 215x3, 255x15

E. 20 BB Pull-overs - 50x20, 55x10

F1. 5 x 8 Rope Pull-ups - 8-8-8-8-6+2

F2. 3 x 8-12 Ring Push-ups - 10-10-10-10-10

F3. 90# Sand bag carry around Weight room

E1. 3 x 10 Strict T2B

E2. 3 x 30sec planks (60 sec on round 3)

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Week 2 - 11/27 - 12/3

Monday 11/28

A. HSC x 5 @ 45-95-125-150-150-150

B. 20 Breathing Squats @ 185x5, 225x5, 250 x 20

C. 20 BB Pull-overs @ 35x10, 50x20

D. 15 DL @ 225x3, 260#x15

E. 20 BB Pull-overs @ 50x20

F1. 3x12 Pull-ups - 12-12-10+2

F2. 3 x 8-12 Bar Dips - 15-15-15

E. Core circuit

10 Windshield Wipers 

15 AB Wheel

Wednesday 11/30

A. HSC x 5 @ 155#

B. 20 Breathing Squats @ 255#

C. 20 BB Pull-overs @ 35x10, 50x20

D. 15 DL @ 265#

E. 20 BB Pull-overs @ 55x20

F1. Strict press - 3x12 @ 105#

F2. BB Rows - 3x12 @ 145#

E. Core/Carry circuit

10 T2B

Farmer Carry - Around the Weightroom

10 Ball Slams

Friday 12/2

A. HSC x 5 @ 160#

B. 20 Breathing Squats @ 260#

C. 20 BB Pull-overs @ 55

D. 15 DL @ 270#

E. 20 BB Pull-overs @ 55

F1. Ring Push-ups - 5 x 13

F2. Rope Pull-ups - 5 x 8

F3. Scapular Planks @ 30 sec

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Week 3 - 12/4 - 12/10

Monday 12/5

A. HSC x 5 @ 165-165-165

B. 20 Breathing Squats @ 265#

C. 20 BB Pull-overs @ 55#

D. 15 DL @ 260#

E. 20 BB Pull-overs @ 55#

F1. 3x12 Pull-ups - 12-12-11+.90 (so close...still a PR though)

F2. 3x12 Bar Dips - 12-12-12

E. Core/Carry circuit

AB Wheel x 20

HS Walk - AFAP

Wednesday 12/7

A. HSC x 5 @ 170-170-170

B. 20 Breathing Squats @ 270#

C. 20 BB Pull-overs @ 55#

D. 15 DL @ 280#

E. 20 BB Pull-overs @ 60#

F1. 3x12 BB Rows @ 150#

F2. 3x12 Press @ 115#

Friday 12/9

A. HSC x 5 @ 175-175-175

B. 20 Breathing Squats @ 275#

C. 20 BB Pull-overs @ 60#

D. 15 DL @ 285#

E. 20 BB Pull-overs @ 60#

F1. 3x12 Rope Pull-ups

F2. 3 x 8-12 Ring Push-ups

F3. 5 TSU/side

E. Core/Carry Circuit

10 Back Extensions + 20 sec Sorensen Hold

10 Wall Slams/side

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Week 4 - 12/11 - 12/17

Monday 12/12

A. HSC x 5 @ 95-135-160-180-180-180

B. 20 Breathing Squats @ 215-250-280#

C. 20 BB Pull-overs @ 60#

D. 15 DL @ 290#

E. 20 BB Pull-overs @ 65#

F1. Pull-ups - 3 x 12

F2. Bar Dips - 3 x 16

E. Core/Carry Circuit

4 x 25 AB Wheel

4 x 12 Wall Slams/side

Wednesday 12/14

A. HSC x 5 @ 45-95-135-165-185-185-185

B. 20 Breathing Squats @ 225-255-285#

C. 20 BB Pull-overs @ 65#

D. 15 DL @ 295#

E. 20 BB Pull-overs @ 65#

F1. Press - 3 x 10-12 @ 120#

F2. BB Rows - 3 x 10-12 @ 155#

Core/Carry Circuit

5 rounds of

10 Dead Bodies @ 70#

Sandbag Atlas Carry - D/B

Friday 12/16

A. HSC x 5 @ 45-95-135-165-190-190-190

B. 20 Breathing Squats @ 230-260-290#

C. 20 BB Pull-overs @ 70#

D. 15 DL @ 300#

E. 20 BB Pull-overs @ 70#

5 rounds of:

F1. Legless Rope Climb - AHAP

F2. Ring Push-ups - 5 x 15

F3. Scapular Planks - 45 sec

_______________________________

Week 5 - 12/18 - 12/23

Monday 12/19

A. HSC x 3* @ 45-95-135-165-195-195-195

B. 20 Breathing Squats @ 235-265-295#

C. 20 BB Pull-overs @ 70#

D. 15 DL @ 305#

E. 20 BB Pull-overs @ 70#

F1. Pull-ups - 3 x 12-10

F2. Bar Dips - 3 x 12-12-

Core/Carry Circuit

Those Pull-ups/Dips/Squats/Deads & HSC above ☝🏻

Wednesday 12-21

A. HSC x 3 @ 45-95-125-155-180-200

B. 20 Breathing Squats @ 240-270-300#

C. 20 BB Pull-overs @ 70#

D. 15 DL @ 310#

E. 20 BB Pull-overs @ 75#

F1. Press - 3 x 10-12 @ 125

F2. BB Rows - 3 x 10-12 @ 160#

Core/Carry Circuit

40 TGU For time @ 55#

Friday 12/23

A. HSC x 3 @ 45-95-115-135-145-155-165-175

B. 20 Breathing Squats @ 225-275-305# (yeah baby!)

C. 20 BB Pull-overs @ 75#

D. 15 DL @ 315#

E. 20 BB Pull-overs @ 75#

F. Bar MUs - 5 x 5

G. Core/Carry Circuit

40 TGU @ 55#

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Week 6 - 12/25 - 12/31

Monday 12/26

A. HSC x 3 @ 45-95-115-135-145-155-165-175

B. 20 Breathing Squats @ (230-280) x 3, 310 x 16, 275 x 5

C. 20 BB Pull-overs @ 75#

D. 15 DL @ 320#

E. 20 BB Pull-overs @ 75#

F1. 3 x 12 Strict COVP Pull-ups

F2. 3 x 12 Bar Dips

Wednesday 12/28

A. HSC x 3 @45-95-135-135-135-135-135

B. 20 Breathing Squats @ (225-255-285) x 3, 310 x 19

C. 20 BB Pull-overs @ 80# 

D. 15 DL @ 325#

E. 20 BB Pull-overs @ 80#

F1. Press x 6 @ 45-95-135-135-135

F2. BB Rows x 8 @ 135-165-165-165

G1. Band Pull-downs x 15 x 3-4 sets

G2. Band Front and Lateral Raises x 10 x 3-4 sets

Friday 12/30

A. HSC x 3 @45-95-135-135-135-135-135

B. 20 Breathing Squats @ (225-255-285) x 3, 315 x 18

C. 20 BB Pull-overs @ 80# 

D. 15 DL @ 330#

E. 20 BB Pull-overs @ 85

F1. Push-ups

F2. Toes to Bar

F3. Supine Chin-ups