WORKOUT 6 - with Box Squats

This workout is a combination of heavy box squats, regular squats and 3 second pause squats. A incredibly tough workout that really works!
The original box squat was invented/created and/or madepopular by world class athlete, George Frenn in the late 60’s and early 70’s. I learned about them from Roger Estep, whohad trained with George. In 1978 while training with him andother members of Luke’s (Iams) Wild Bunch in New Martinsville, West Virginia.

The box height should be about 2 to 3 inches above parallel with plenty of spotters.
While doing box squats you should sit down on the box and rock slightly back, then forward and up to completion. An alternative way of doing it is just a simple touch and go. It is your preference.
In order to handle the heavy weight needed in this workout you must get into a groove on your sets.

Do not stop or you may not be able to get up and get started again.

And Remember...a minimum of 3 spotters
the one behind is the most important! This should give you an easy 530 plus x 1 at the end of the cycle

WORKOUT 6
3 rep box Squats/3 rep regular squats/3 rep pause squats

WEEK 16 145 x 10 145 x 5 235 x 3 235 x 1 320 x 1 400 x 10 box squat 350 x 5 300 x 5 3 second pause	WEEK 15 145 x 10 145 x 5 235 x 3 235 x 1 325 x 1 410 x 10 box squat 360 x 5 310 x 5 3 second pause	WEEK 14 145 x 10 145 x 5 235 x 3 235 x 1 325 x 1 375 x 1 420 x 10 box squat 370 x 5 320 x 5 3 second pause	WEEK 13 145 x 10 145 x 5 235 x 3 235 x 1 325 x 1 380 x 1 430 x 10 box squat 380 x 5 330 x 5 3 second pause
WEEK 12 145 x 10 145 x 5 235 x 3 235 x 1 325 x 1 385 x 1 440 x 10 box squat 390 x 5 340 x 5 3 second pause	WEEK 11 145 x 10 145 x 5 235 x 3 235 x 1 325 x 1 390 x 1 450 x 10 box squat 400 x 5 350 x 5 3 second pause	WEEK 10 145 x 10 145 x 5 235 x 3 235 x 1 325 x 1 395 x 1 460 x 10 box squat 410 x 5 360 x 5 3 second pause	WEEK 9 145 x 10 145 x 5 235 x 3 235 x 1 325 x 1 400 x 1 470 x 10 box squat 420 x 5 370 x 5 3 second pause
WEEK 8 145 x 10 145 x 5 235 x 3 235 x 1 325 x 1 405 x 1 480 x 10 box squat 430 x 3 380 x 3 3 second pause	WEEK 7 145 x 10 145 x 5 235 x 3 235 x 1 325 x 1 410 x 1 490 x 10 box squat 440 x 3 390 x 3 3 second pause	WEEK 6 145 x 10 145 x 5 235 x 3 235 x 1 325 x 1 415 x 1 500 x 10 box squat 450 x 3 400 x 3 3 second pause	WEEK 5 145 x 10 145 x 5 235 x 3 235 x 1 325 x 1 415 x 1 465 x 1 510 x 10 box squat 460 x 3 410 x 3 3 second pause
WEEK 4 145 x 10 145 X 5 235 x 3 235 x 1 325 x 1 415 x 1 470 x 1 520 x 10 box squat 470 x 3 420 x 3 3 second pause	WEEK 3 145 x 10 145 x 5 235 x 3 235 x 1 325 x 1 415 x 1 475 x 1 530 x 10 box squat 480 x 3 430 x 3 3 second pause	WEEK 2 145 x 10 145 x 5 235 x 3 235 x 1 325 x 1 415 x 1 480 x 1 540 x 10 box squat 490 x 3 440 x 3 3 second pause	WEEK 1 145 x 10 145 x 5 235 x 3 235 x 1 325 x 1 415 x 1 485 x 1 550 x 10 box squat 500 x 3 450 x 3 3 second pause

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