As you know we have been doing some 30 – 30 – 20 – 20 rep schemes.  I did this at the beginning of the year as well.  For about 2 months, every 2 weeks.  Sometimes every week.  I increased my 1RM Backsquat by 20 pounds.

Here is the research study that speaks about this – a big scientific.

And the article about it.

and another one too.

It’s a nice change from always going heavy. I find as I get older too, I really like the not so crazy heavy weight at high reps.  it feels easier on my body. At the same time it’s a great workout!  I also do feel like I get stronger when I do it.. The scientific study explains why.

the WOD:

“Lumberjack 20”
20 Deadlifts (275/185)
Run 400m
20 KB swings (2pood/1.5pood)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps 24′′/20′′
Run 400m
20 DB Squat Cleans (50/35lbs each)

Run 400m

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