8-5-13

Beginning a new squat cycle today. The back squat is the single most effective way to increase total body strength. This cycle is going to a derivative of linear progression. This squat cycle is based upon Bill Star's exercise program. It's 3 days a week but it's not as intense as the smolov cycle so can have more energy to do conditioning. Record everything!


Snatch Wave- Go through this twice, rest as needed.
1 x 2 @ 80%
1 x 2 @ 85%
1 x 1 @ 90%

Push Jerk
4 x 3 @ 85%

Back Squat
5-5-5-5-5*
*These are ramped up set. Example 225x 5 255x5 275x5 295x5 305x5 this last sets weight will be 10lbs below your 5RM. If 315lb is my 5RM then my last set is 305lbs.

WOD: FT
Run 400m
21 Deadlift 225/135
400m Run
15 Deadlifts 225/135
400m Run
9 Deadlifts 225/135