| Ramp/Ramp/Work Set x Reps @ Rest time | Hopefully 6am | Enter weight |
| Max effort Lower | ||
| Belt Squat March with PVC in back Squat | 120@90/90@60/60 | |
| Max Effort Front Squat | 5/4/3/12×2 | 10RPE |
| Dynamic Back Squat | 4/4×6@90 | 7RPE |
| Abb Wheel Hamstring Curl | 3xAMRAP@60 | |
| Loaded Back Extensions (GHD) | 3×10@60 |
All rest time (@) is done is seconds. During the belt squat, Marching for 120 seconds, rest for 90 seconds, March for 90 seconds, 60 second Rest, 60 Second March.
Rep Scheme is done is in Ramp up sets. For Example, during the Max Effort Front Squat, you would do a warm up set of 5 reps, followed by another warm up set of 4, and a final set of 3 warming up. Finally 12 sets of 2 reps at a weight of 10RPE Approximately 95% of 1RM
A Scale for anyone without a Belt Squat is Banded Safety Bar Marching.
TT Athletics 