2020 Squat Cycle begins Tuesday and as per usual there will be an adjustment to the class schedule in the evenings. Classes from 5:30-9:30pm will be in a “rolling” format. What this means is that you show up anytime between those hours to complete your WOD. You do not have to adhere to any time restrictions with the exception of finishing before 9:30pm. If you show up too late you may have to cut the workout short so try not to show up any later than 8:30pm.

This squat cycle will be in a wave format meaning that the rep scheme goes from high to low to high to low, etc during the course of the days sets. In this case the rep scheme will run as follows:

Set 1: 80% x 5 reps

Set 2: 90% x 1 rep

Set 3: 82.5% x 4 reps

Set 4: 92.5% x 1 rep

Set 5: 85% x 3 reps

Set 6: 60% x 10 reps

Set 7: 50% x 15 reps

Rest between sets should be somewhere between 2-4 minutes max, shorter rest between set 6 & 7. The percentages shown above are based off a true 1 RM. We will repeat these same percentages during week 2 and the weights will increase beginning with week 3. You are encouraged to start doing the math tonight, rather than wait for Tuesday and asking the coaches to calculate your percentages. If you choose not think about this in advance, then use the calculator on your cell phone. It’s much better at math than we are.

After completing the days squats you have a finisher to complete. This will most definitely be some type of midline work. Week 1’s finisher:

3 sets not for time:
:90 sec plank
20 V Ups
50 Russian Twists (20/14 wallball)

Feel free to throw in a 4th set if you’re not under a time constraint.

Good luck and happy squatting.