Happy June! Time for summer and squatting!
Strength
Week 1 of Strength Cycle: Back Squat
Warmup Set (Ex: 10 Reps at 40%)
5 x 65% of Working Max
5 x 75% of Working Max
ME x 85% of Working Max (ME = Max Effort)
Strength Cycle Formulas Explained:
– Working Max is 90% of your 1 Rep Max (1RM)
– To estimate a 1RM, use this formula:
(Weight x Reps x 0.0333) + Weight = Est. 1RM
Example: 5RM of 185 = (185 x 5 x 0.0333) + 185 = 215 Est. 1RM
– Based on the above scenario the Working Max is 215 x 0.90 = 193.5 and sets would be 5 x 125, 5 x 145 and ME x 165
Workout
10 Squat Cleans (135/95)
15 Box Jumps (24/20)
x 4 Rds For Time
After Party
Man Maker Practice
– See video demo here
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