SNAKE BITE

IMG_5416.jpg

TEMPO FRONT SQUAT

  • Repeat tempo variation from last week, but with an increase in percentage.

9 Sets of 1 Tempo Front Squats
There are (3) pauses in each repetition.
3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.

Note – the range of motion from parallel to the bottom of our squat will not be dramatic. The actual distance may not be dramatic, but the tension under those specific positions are what makes this challenging and productive.

Week 4 of 4 on our Tempo Front Squats. The most challenging pauses will be at parallel, as opposed to the bottom of the squat. Expect to be challenged here. It is a constant battle to improve our front rack position – not to just maintain it, but trying to improve it throughout.

Sets 1-3 – 1 Rep @ 53% 1RM Front Squat

Sets 4-6 – 1 Rep @ 58% 1RM Front Squat

Sets 7-9 – 1 Rep @ 63% 1RM Front Squat

“SNAKE BITE”

OPEN

For Time: 
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups
__________________
PERFORMANCE

For Time:
15-12-9
Power Snatch (95/65) 
Overhead Squats (95/65) 
Chest to Bar Pull-ups
__________________
FITNESS

For Time:
15-12-9
Power Snatch (75/55) 
Overhead Squats (75/55) 
Pull-ups

  • Stimulus here is to complete the work in under 12 minutes.
  • Pull-Ups can be scaled as needed with jumping pull-ups/ring rows or bar rows. NO BANDS!
Zachary Hamilton