Squat
135×1
225×1
295×1
345×1
375×1
395×1
Squat: Pause Squat*
3s down, 3s in the hole, explode up
Week 1: 3×8 @ 40%
165×8
165×8
165×8
TILT 5.24.18
Siryn
25 – 20 – 15 – 10 – 5
Bike Calories
Row Calories
Toes to Bar
16:29 Rx
* 9-week cycle looks like:
Current Conventional 1RM = 405 pounds
- Weeks 1-3: 3 x 8 (3-second pause) working in the 40-50% range
- Week 1: 40% (165 pounds)
- Week 2: 45% (185 pounds)
- Week 3: 50% (205 pounds)
- Weeks 4-6: 3 x 5 (3-second pause) working in the 50-60% range
- Week 4: 50% (205 pounds)
- Week 5: 55% (225 pounds)
- Week 6: 60% (245 pounds)
- Weeks 7-9: 3 x 3 (3-second pause) working in the 60-70% range
- Week 7: 60% (245 pounds)
- Week 8: 65% (265 pounds)
- Week 9: 70% (285 pounds)