Week 6 - 200 SQUATS

Depending on the results of your latest test, continue with the appropriate week and column.
Note, if you weren’t able to manage 75 squats, be sure to repeat Week 5.

If you managed 75 – 90 squats, follow column 1.
If you completed between 91 & 110, column 2 is for you.
More than 110 consecutive squats? Tremendous! You’ll be following column 3.

**week 6**: pick the appropriate column depending on your latest test results
DAY 1 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
	75-90 squats	91 – 110 squats	> 110 squats
SET 1	34	54	63
SET 2	40	67	76
SET 3	27	34	47
SET 4	20	31	40
SET 5	max (at least 54)	max (at least 67)	max (at least 76)

DAY 2 REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1	19	27	30
SET 2	19	27	30
SET 3	21	31	40
SET 4	21	31	40
SET 5	19	27	32
SET 6	19	27	32
SET 7	13	24	29
SET 8	13	24	29
SET 9	max (at least 59)	max (at least 72)	max (at least 81)

DAY 3 REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1	18	30	35
SET 2	18	30	35
SET 3	23	40	45
SET 4	23	40	45
SET 5	22	31	35
SET 6	22	31	35
SET 7	19	24	30
SET 8	19	24	30
SET 9	max (at least 67)	max (at least 81)	max (at least 100)

Well? Did you make it through Week 6? If you did; congratulations – you should be very proud of your achievements and ready for one final test.

If you struggled with Week 6 (many people do), no problem, just repeat the appropriate week and try again. Maybe an extra couple of days rest will benefit you?