AF WEEK 10, Day 1

STRENGTH:
Back Squat Wave (1/3) 3 rounds, with 3-2-1 reps. Rest 2-3min between lifts. No additional rest between rounds. We repeat this for 3 weeks. Do not start too heavy. The last single should be hard, but not max effort.

Wave 1: 3 reps @ 85% of 3RM (RPE 3-4), 2 reps @ 90%, 1 rep @ 93-95%
Wave 2: + 2,5-5kg.
Wave 3 +2.5-5kg

Example: 3RM is 150kg
Wave 1: 3@127,5kg, 2@135kg, 1@140kg
Wave 2: 130kg-137,5kg-142,5kg
Wave 3: 132,5kg-140kg-145kg