undulating

wool is advisable as it’s easier to handle. Warp the loom as usual, threading the warp ends through the heddles on the four shafts according to the pattern draft. Typically, the threading alternates to create the basic twill structure, for example: Shaft 1: Warp ends 1, 5, 9, 13… Shaft 2: Warp ends

(% of 1RM) | Volume (sets x reps) | Focus | |------------|----------------------|----------------------|--------| | Heavy Day | 85-95% | 3-5 sets of 3-6 reps | Max strength | | Moderate Day | 70-80% | 3-4 sets of 8-1