20/100 Egsa Protocol – #4

Another training to build volume, strength and muscular endurance while practising perfect technique!

It’s your favourite exercise again, LongCycle (you can read why on many articles on our page).

Here is how it goes:

You will do 3 ROUNDS of 3 ROUNDS!

First, you will take a pair of your MAP weight, another pari which is 1-2kg heavier and one more pair, another 1-2kg heavier (will explain on example later).

For next 9 minutes you go EMOM: 
3 rounds of:
1. minute: 7 reps with MAP
2. minute: 5 reps with MAP + 1-2kg
3. minute: 3 reps with MAP + 2-4kg

Than, rest 4 minutes and repeat, but this time start with the weight you used for 5 reps in previous round
3. rounds of: 
1. minute: 7 reps with MAP + 1-2kg
2. minute: 5 reps with MAP + 2 – 4kg
3. minute: 3 reps with MAP + 3 – 6kg

Than rest 4 minutes and repeat, this time start with the weight you used for 3 reps in first round: 
3 rounds of: 
1. minute: 7 reps with MAP + 2-4kg
2. minute: 5 reps with MAP + 3-6kg
3. minute: 3 reps with MAP + 4-8kg

I have no doubt that you will enjoy this one 🙂

Example:

My lifter Majda did it like that:

3 rounds of: 
1. minute: 7 reps with 16kg
2. minute: 5 reps with 17kg
3. minute: 3 reps with 18kg

rest 4 minutes

3. rounds of: 
1. minute: 7 reps with 17kg
2. minute: 5 reps with 18kg
3. minute: 3 reps with 19kg

rest 4 minutes

3 rounds of: 
1. minute: 7 reps with 18kg
2. minute: 5 reps with 19kg
3. minutes 3 reps with 20kg

Thats total 135 reps with weight above MAP!

Enjoy!

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