Fitness - 20 rep back squats & WOD - 9/28

I think we do the 20 rep back squat all too often. This thing is a nightmare, totally painful and unpleasant in every way. But so much good can come from it. Last time we did this I used 110 Kg and got all 20 reps, which isn't really the goal. This time I chose a weight that I expected to fail with, but I guess my body had other plans.

Focus: 1x20, back squats
1x20 - 120 Kg (265#)

Ok, so I got all 20 reps again. The goal of 20 rep squat is to pick a weight that is really hard for ten reps. So hard for ten that you wouldn't be able to get 11 reps at that weight. Then try to get 20 reps. It's an awesome way to break down walls in physical strength, but mostly in mental strength. Then you'll get a real idea of what your body can accomplish.

I'm happy with my performance, 10 Kg is a big jump with a 20 rep squat effort. But this only says to me that I didn't go heavy enough. I got to rep 12 when it hit me. It certainly felt like I couldn't do one more rep. But with a lot of focus, I was somehow able to get the last 8. On the final four reps, it probably took me about 4 seconds to do the positive with my legs shaking like crazy. The entire set of 20 took between 3 and 4 minutes to complete. I took 3-5 second mini-breaks at the top to breathe and re-pressurize my core.

I still need to play around and find the right weight. My goal next time is to pick a weight that really is almost impossible to get 10-12 reps with, then have a go at 20. I want to pick a weight where I'll maybe get to 16 reps. But I guess realizing that you're stronger than you think you are is not necessarily a bad thing.

WOD: 4 rounds, un-timed
20 Wall balls - 20#/10'
60m sprint

Calories burned (Focus & WOD): 476

This WOD was done in waves with 4 people going at a time. When we finished our wall balls we sprinted out of the gym and down the driveway/parking lot to the street. Then we took a slow walk back to recover.

The wall balls and sprints were brutal after the squat work we had just done. But having it be like a race against the other three made me want to push myself and finish first in our group every time. Every group cycled through until everyone had done it four times.

My hammies are going to be wrecked tomorrow, but I'm really happy with how my strength and endurance are progressing.