01/13/14

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This new squat cycle is a modified version of Spencer Arnold’s front squat/back squat cycle.  The original cycle is a 3 day cycle, with the 3rd day being a de-load day.  The only thing we’ll be doing differently is removing the 3rd squat day each week. We will squat on Mondays and Wednesdays.  The percentages are based off of your front squat 1RM. You will do a set of front squats and then immediately go into your set of back squats.  So, 7/13 means 7 front squats and 13 back squats.  The weight stays the same for both lifts.

Strength

FS/BS: 4 x 7/13 @ 65%, rest 3 minutes between each set

Conditioning

21-15-9

Ring Dips
TTB
Burpees