Built up
10 reps 65%
7 reps 70%
5 reps 75%
4 x 3 reps
up to 80% of 1 Rm

Goal & Intensity
-Build lower-body strength and front squat capacity.
-Develop upper-body pressing strength with ring dips.
-Increasing load with decreasing reps.
-The final sets should feel heavy but controlled.
Front squat: RPE 8.
Ring dips: RPE 6–7.

Coach’s Tip
Keep your elbows high and core tight in the squat.
Control the bottom position in the ring dips.