- Front squat primer — 2-3 light sets. The teaching tool, not training. It is where she finds the bracing and timing.
- Readiness check — 2 singles at 185 lb. Log the faster one on tab 1.
- Main back squat work — heavy FIRST, volume after.
- Backoff double at 185 on cluster days. The fatigue check.
| +0.04 or more | Primed — may add 5 lb to the top single |
| within 0.03 | Normal — run the session as written |
| down .04–.07 | Keep the volume, cut the top single ~5% |
| down .08+ | Volume only — no top single today |
Menstrual phase exception. This check reads near normal at 71% while her top end is down sharply. Tick the box and trust the phase over the rep — no max or near-max attempts. Move the Wk 5 MVT session or the Wk 6 peak if the timing collides.
| ON TREND | Bar speed matches the expected value for that load. Carry on. |
| WORKING HARD | 0.01–0.05 under trend. Fine at the top of a wave — watch the next rep. |
| END THE SET | Velocity loss past the cutoff for that zone. Rack it. |
| BELOW TREND | 0.05+ under. Load is too heavy today, or she is more fatigued than the readiness rep showed. |
Cutoffs by load: 20% up to 75% · 15% at 78-85% · 12% at 87%+. Measured against the fastest rep in the set, not rep 1.
Above 93% the app switches to the near-max table automatically. Below that it compares to the trend line. Tick TOP SINGLE on Wk 5 (240) and Wk 6 (250) — they sit right at the boundary.
| 0.40+ | Well short of her limit — add weight |
| 0.33 – 0.39 | Genuine heavy single, in control. Take it and move on. |
| 0.26 – 0.32 | Near limit. Take it, then stop — no more attempts. |
| below 0.25 | At or past her limit. End top-end work, do not retry. |
Her MVT is bounded at 0.20 or less — she completed a 235 single at 0.20 on Jul 20. She is not fragile at 0.30. The risk with her runs the other way: she will keep grinding at 0.22.
After the top work, go back to 185 for one light double. If it reads near 0.58, the heavy rep reflected LOAD and not fatigue — the reading is trustworthy. If it comes in slow, she was more tired than the top set suggested and the heavy number understates her.
Every heavy reading from July was taken as set 5 or 6 with no backoff. That is why her max was wrong by 20 lb for three weeks.
| Rep 2+ inches shallower than her best today | Flag it |
| Two flagged reps in a session | End the top-end work |
| ROM spread past ~2.5 in | Pattern is slipping — back off the load |
| Velocity loss past cutoff | End the set |
| Top single below 0.25 | Done for the day |
| Wk 1-2 | 180 tempo → 210. Rebuild the pattern under load. |
| Wk 3 · Mon 9/7 | 5×1 @ 225 — confirms the max. Rep 1 at 0.42+ means 260 is right or low. Below 0.38, recalculate Wk 4-6. |
| Wk 4 · Mon 9/14 | 5×1 @ 230 |
| Wk 5 · Mon 9/21 | 4×1 @ 240 — sets MVT. Toggle TOP SINGLE. |
| Wk 6 · Mon 9/28 | Single @ 250 — heaviest, 11 days out. Go to 255 only if 250 reads 0.33+ and ROM held. |
| Wk 7 · Mon 10/5 | 215-220 singles. A touch, not a test. Then 3 days rest. |
| Oct 9-11 | COMPETITION |
This is a CrossFit competition, not a meet. She needs to arrive fresh, not maximally strong. Do not chase a number in Wk 6 — bank a clean 250 and taper. The taper applies to conditioning and gymnastics too.
Primary — velocity, every rep. Secondary — ROM, every rep. Every session — cycle phase. Tertiary — EAI: log it, do not act on it. There is still no baseline worth using.
Hit Save on tab 3, then paste the session text into the Rep Log tab of the velocity database when you get a moment.
- Triples only at 78% and below. Doubles or singles above. Her loss inside 220 triples ran 11-25% — the rep scheme was the problem, not the cutoff.
- Eccentric emphasis, normal concentric. 4 sec at 60-74% · 3 sec at 78-88% · 2-3 sec at 92% · controlled at the peak.
- No weight releasers this block. Not safety — the knee is resolved. They train a transition she will not perform under a normal bar, and make velocity incomparable while the pattern is young.
- Squat before conditioning on any shared day.
- 260 is held loosely. It is a revision from thin data. Mon 9/7 settles it.