Monday – 160523

Katie Barlage

Things have been a little hectic lately, and I’ve definitely fallen behind on my To-Do List. One of those items is to talk about the squat cycle that we’ve been on (thanks to Sheila for keeping me on task). If you’ve been around awhile, you’ll remember when we ran the Juggernaut Cycle. For the last 7 weeks, we’ve been running that cycle for squats. This is all based on a working 1 rm, which starts at 90% of your 1 rm. Every three weeks, we do a final set for max reps. Your working 1 rm is adjusted based on how many reps you get. Here is a general outline for the program:

10s Wave 8s Wave 5s Wave 3s Wave
Accumulation 5×10 @ 60% 5×8 @ 65% 6×5 @ 70% 7×3 @ 75%
Intensification
5 @ 55% 3 @ 60% 2 @ 65% 1 @ 70%
5@ 62.5% 3 @ 67.5% 2 @ 72.5% 1 @ 77.5%
3×10 @ 67.5% 3×8 @ 72.5% 4×5 @ 77.5% 5×3 @ 82.5%
Realization
5 @ 50% 5 @ 50% 5 @ 50% 5 @ 50%
3 @ 60% 3 @ 60% 3 @ 60% 3 @ 60%
1 @ 70% 2 @ 70% 2 @ 70% 2 @ 70%
10+ @ 75% 1 @ 75% 1 @ 75% 1 @ 75%
8+ @ 80% 1 @ 80% 1 @ 80%
5+ @ 85% 1 @ 85%
3+ @ 90%

Click here to get a link to the spreadsheet, and let me know if you have any issues using it.

Warmup
Spealler Warmup
CrossFit Warmup

Strength
Back Squat
Use W1RM or 90%
6×5 @ 70%

WOD
100 Double Unders
75 Situps
50 Air Squats
25 Pullups
50 Air Squats
75 Situps
100 Double Unders

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