Thursday 18th February 2016



5 x 5 Front Squat at 80% of your 1 rep max front squat

5 Rep for 5 sets all at the same weight 

If you do not know your 1 rep front squat, use this session to find your 1 rep max Front squat


-20 Unbroken Back squats

If you DID NOT successfully complete the 20 unbroken back squats last week, you will attempt the 20 reps at a weight 5kg less.

If you DID successfully completed all 20 reps this week you will increase your weight by a maximum of  2.5kg


If you lifted 60kg for the 20 reps last week you will lift 62.5kg this week

If this is your first session on the squat cycle you will complete a 5 Rep Max Back squat instead of what is programmed for PART A, PART B you will complete 20 Unbroken Back squats at 11kg less than what you have establish for your 5 Rep Max. (The number is 11 not 13 because they have missed 1 week)