9 Sets of 2 Tempo Repetitions
- 5 Seconds Down, 3 Second Pause in Bottom, Stand.
Loading is meant to be on the light to moderate side, as the difficulty in this squat is not the weight, but how it’s moved. Focus on our best movement here, and maximizing our positioning every inch of the way.
Tempo’s are only as good as you make them – focus in!
There will be (3) waves, with each wave starting at 50%. On each wave, the final lift of each will grow in percentage.
Every Min On The Min:
Set #1 – 50% 1RM Front Squat
Set #2 – 55% 1RM Front Squat
Set #3 – 60% 1RM Front Squat
Set #4 – 50% 1RM Front Squat
Set #5 – 55% 1RM Front Squat
Set #6 – 63% 1RM Front Squat
Set #7 – 50% 1RM Front Squat
Set #8 – 55% 1RM Front Squat
Set #9 – 66% 1RM Front Squat
10 Chest to Bar Pull-ups
10 Front Squats
FITNESS 135/95, Chin Over Bar Pull-ups
OPEN & PERFORMANCE 165/115, Chest to Bar
· In today’s triplet, intensity is the name of the game. Having the correct weight on the barbell and picking an appropriate gymnastics piece will allow each individual to hit the intended stimulus.
· First round should be unbroken without a doubt.
· On the Chest to Bar Pull-ups, athletes should also be able to complete 10 repetitions unbroken if they needed to.
· “Soft” cap 12min.
Modifications listed below:
Cut Repetitions Down to 5 or 7.
Chin Over Bar Pull-ups
Jumping Chest to Bar Pull-ups
Ring Rows (Feet Elevated for Increased Difficulty)