Threshold Training Cycle – Microcycle 2 – Monday
Squat 1 x 3 at 90% 1RM – calculate from previous workouts
Squat 1 x 8 at 75% 1RM
Squat 1 x 5 at 80% 1 RM
Complete 3 rds of:
Squat, 10 reps at 60% 1 RM
Plank with 45lb plate on back for total of 1 minute
The first part is pretty straight forward. Use last weeks (same workout) or a rep and weight calculator to get your 1 RM and go from there. If last week was easy, go up 10lbs.
When you get to the circuit, complete it without stop. Stay controlled, tight, and consistent all the way through. Do it right, or don’t do it at all, unless you want to have major back issues. Your choice.