This workout is similar to Workout 1, but has more conditioning, more muscle endurance and more intensity as well.

4 Weeks of 10's for CONDITIONING
4 Weeks of 8's for MUSCLE ENDURANCE
4 Weeks of 5's for INTENSITY
4 Weeks of 3's for POWER

Again we use the 3 second pause squats for explosion!


16 WEEK CYCLE
(4 weeks X 10, 4 weeks X 8, 4 weeks X 5, 4 weeks X 3 )
GOAL 500 X 3

WEEK 16 145 x 10 145 x 5 235 x 3 235 X 1 275 x 10 275 x 10 225 x 10 3 second 225 x 10 pause	WEEK 15 145 x 10 145 x 5 235 x 3 235 X 1 290 x 10 290 x 10 240 x 10 3 second 240 x 10 pause	WEEK 14 145 x 10 145 x 5 235 x 3 235 X 1 305 x 10 305 x 10 255 x 10 3 second 255 x 10 pause	WEEK 13 145 x 10 145 x 5 235 x 3 235 X 1 320 x 10 320 x 10 270 x 10 3 second 270 x 10 pause
WEEK 12 145 x 10 145 x 5 235 x 3 235 x 1 285 x 1 335 x 8 335 x 8 285 x 8 3 second 285 x 8 pause	WEEK 11 145 x 10 145 x 5 235 x 3 235 x 1 295 x 1 350 x 8 350 x 8 300 x 8 3 second 300 x 8 pause	WEEK 10 145 x 10 145 x 5 235 x 3 235 x 1 300 x 1 365 x 8 365 x 8 315 x 8 3 second 315 x 8 pause	WEEK 9 145 x 10 145 x 5 235 x 3 235 x 1 310 x 1 385 x 8 385 x 8 335 x 8 3 second 335 x 8 pause
WEEK 8 145 x 10 145 x 5 235 x 3 235 x 1 325 x 1 380 x 1 430 x 5 430 x 5 380 x 5 3 second 380 x 5 pause	WEEK 7 145 x 10 145 x 5 235 x 3 235 x 1 325 x 1 385 x 1 440 x 5 440 x 5 390 x 5 3 second 390 x 5 pause	WEEK 6 145 x 10 145 x 5 235 x 3 235 x 1 325 x 1 390 x 1 450 x 5 450 x 5 400 x 5 3 second 400 x 5 pause	WEEK 5 145 x 10 145 x 5 235 x 3 235 x 1 325 x 1 395 x 1 460 x 5 460 x 5 410 x 5 3 second 410 x 5 pause
WEEK 4 145 x 10 145 X 5 235 x 3 235 x 1 325 x 1 400 x 1 470 x 3 470 x 3 420 x 3 3 second 420 x 3 pause	WEEK 3 145 x 10 145 x 5 235 x 3 235 x 1 325 x 1 405 x 1 480 x 3 480 x 3 430 x 3 3 second 430 x 3 pause	WEEK 2 145 x 10 145 x 5 235 x 3 235 x 1 325 x 1 410 x 1 490 x 3 490 x 3 440 x 3 3 second 440 x 3 pause	WEEK 1 145 x 10 145 x 5 235 x 3 235 x 1 325 x 1 415 x 1 500 x 3 500 x 3 450 x 3 3 second 450 x 3 pause