CrossFit Firebase Orlando

TORC SQUAT CYCLE

Monday Warmup sets 50×6 60×4

Thursday Warmup sets 40×10 50×8 60×6

Week 1
Monday Back Squat 75%x2 80%x2 85%x2 90%x2 80%x4 75%x6

Thursday Front Squat 2×10 @70%

Week 2
Monday Front Squat 75%x2 80%x2 85%x2 90%x2 80%x4 75%x6

Thursday Back Squat 2×10 @70%

Week 3
Monday Back Squat 75%x2 80%x2 85%x2 90%x2 95%x2 80%x4 75%x6

Thursday Front Squat 2×10 @ 75%

Week 4
Monday Front Squat 75%x2 80%x2 85%x2 90%x2 95%x2 80%x4 75%x6

Thursday Back Squat 2×10 @ 75%

Week 5
Monday Back Squat 75%x2 80%x2 85%x2 90%x2 95%x2 85%x4 80%x6 75%x8

Thursday Front Squat 20 @ 65%

Week 6
Monday Front Squat 75%x2 80%x2 85%x2 90%x2 95%x2 85%x4 80%x6 75%x8

Thursday Back Squat 20 @ 65%

Week 7
Monday Back Squat 75%x2 80%x2 85%x2 90%x2 95%x2 90%x4 85%x6 80%x8

Thursday Front Squat 20 @ 70% (If you failed on 65% stay at 65%)

Week 8
Monday Front Squat 75%x2 80%x2 85%x2 90%x2 95%x2 90%x4 85%x6 80%x8

Thursday Back Squat 20 @ 70% (If you failed on 65% stay at 65%)

Week 9
Monday Back Squat 75%x2 80%x2 85%x2 90%x2 95%x2 90%x4 85%x6 80%x8

Thursday Front Squat Deload 65%x5 70%x5 75%x 5

Week10
Monday Front Squat Max 70%x5 80%x3 90%x1 95%x1 100+%x1

Thursday Back Squat Deload 65%x5 70%x5 75%x 5

Week 11
Monday Back Squat Max 70%x5 80%x3 90%x1 95%x1 100+%x1

Thursday None

Interested in learning more about CrossFit Firebase, Orlando's premier CrossFit affiliate gym. Contact Us to find out more.