Dear Pyromanians,
I present to you our squat cycle for the next 10 weeks. It is going to be absolutely brutal!! In a good way of course. Get ready to be insanely strong, follow this and you will be a beast. I think everyone would like to be a beast. We’ll be testing our front squat Sunday and start this thing Monday. Our squat days for the cycle will offset the weightlifting on Mondays and Wednesdays. There will be less squatting sets in the weightlifting which will allow us more time to focus more on the snatch, the clean and jerk and accessory work. The chart below is set on my 1RM front squat, Ill share the excel sheet to everyone by email or other means. All you have to do is enter you max front squat and it calculates your loads for the whole cycle. This cycle will bring us to the CrossFit total end of January/early February and right in time for the Open. Seriously, make this a goal, don’t miss a day. Both your front and back will increase dramatically.
First 2 numbers are the week number and session number, third number is the number of sets we’ll be doing that day, fourth number is the number or reps. You’ll be doing 7 reps of front squats, rack the bar and immediately do 13 back squats, 4 times!!! Yes, that insane. As we move towards the end, the sets goes up but the reps scheme change. Are you beast ready???
Training Max Front Squat Max
301.5 335
Week/Ses Sets Reps Weight
1 1 4 7–13 195.975
1 2 4 7–13 184.2165
2 1 4 7–13 211.05
2 2 4 7–13 198.387
3 1 5 4–8 226.125
3 2 5 4–8 212.5575
4 1 5 4–8 241.2
4 2 5 4–8 226.728
5 1 6 3–6 256.275
5 2 6 3–6 240.8985
6 1 6 3–6 271.35
6 2 6 3–6 255.069
7 1 6 2–4 286.425
7 2 6 2–4 269.2395
8 1 6 2–4 301.5
8 2 6 2–4 283.41
9 1 4 2–4 211.05
9 2 4 2–4 198.387
10 1 1 1 MAX
10 2 1 1 MAX
*Always Round up to the Nearest 5lb increment
