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5 Week Front Squat Emphasis Cycle Weightlifting Program Spreadsheet

A

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Administrator. Graeme
Staff member
5 Week Front Squat Emphasis Cycle Weightlifting Program Spreadsheet



The program is called 5 Week Front Squat Emphasis Cycle.


Description

This is a preparatory cycle that emphasizes front squat strength and tests for a max front squat on the last Saturday.
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Download


Instruction


  • works with kg or pounds
  • enter your maxes in the ‘Variables’ column (scroll to the right)
  • in the ‘Round to Nearest’ cell you can specify the next biggest multiple to which the percentages will be rounded to; for example 2.5 means weights will be rounded to the next biggest multiple of 2.5kg – so 71.82245kg will round to 72.5kg
  • metcons / extra core work have been left out
  • included are some 1RM calculators for estimating lifts for all you who don’t know their true max power snatch or power clean
 
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