week 3/6

Go every 3min

Built up - in every set last 2 reps 3s. pause

5 reps 65%

5 reps 67-70%

5 reps 73-77%

Go every 4 min

4 x 3 reps

up to 75-78 % of 1 Rm

Build strength and confidence in the bottom position
Improve posture and stability under load
RPE 6–8, Controlled effort with increasing challenge throughout the session
Build gradually through the percentage work
Focus on consistent movement quality rather than load
Coach tip
Stay tight during every pause
Keep your elbows high and chest up throughout the lift