week 4/6
Built up
5 reps 67%
5 reps 70%
5 reps 75%
4 x 3 reps
up to 78-80 % of 1 Rm

Build strength and confidence in the bottom position
Improve posture and stability under increasing loads
RPE 7–8: Challenging, but still controlled and repeatable
Stay tight and active during the pause
Keep your elbows high and chest proud throughout the lift
Build gradually through the percentage work
Focus on consistency rather than chasing heavier loads
Training Goal
Develop strength out of the bottom position
Transfer better positioning into regular front squats and Olympic lifts

💡 Coach note:

Week 4 is where the cycle starts to feel more like strength training than positional work. The pause and depth of the squat are still the priority.