Week of 4 April 2021

Fun with math! We’re gonna start a new back squat cycle in 2 weeks. It’s gonna have a lot of volume. So much volume that you folks with strong legs and big lifts may find just hitting the numbers and the reps a huge challenge. Challenge is good, but it’s about training safely and building the base. So, we will learn to use a working 1RM max. It’s simple, but it lets you keep your numbers reasonable as you build volume. Here’s how you find your working 1RM: your 1RM is 315. Multiply it by .9 – it’s 285. Then, you will multiply that by 285 for the day – 285 x .75 = 215. These numbers are approximates for the barbell.

Back Pause Squat for load:
Multiply your 1RM by .9. Then use 75% of that for the pause squats
#1: 3 reps @ 75%
#2: 3 reps @ 75%
#3: 3 reps @ 75%
#4: 3 reps @ 75%
#5: 3 reps @ 75%

AMRAP 9

3/3, 6/6, 9/9, 12/12…

Wallball Shots 20/14

Kettlebell Swings