Time to start thinking about strength cycles. We’ll try a simple 5 and 20 rep volume program that spans the spectrum from strength development to rehab. We’ll alternate between front and back squat for about 12 weeks. If you miss one or more weeks, don’t worry. This will be a safe cycle to jump in on at any point in your development.
WOD :Back squat
-work up to a 5 rep max tempo squat (3s down 3s in the bottom)
-work up to 5 rep max pause squat (3 s in the bottom)
-work up to 5 rep max squat (blast out of the bottom)
-20 reps (one set) at 60-65% of 5 rep max.”