HOT TAMALE

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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.

Week 3 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 @ 50% 1RM Front Squat

Sets 4-6 – 1 Rep @ 55% 1RM Front Squat

Sets 7-9 – 1 Rep @ 60% 1RM Front Squat

Tempo’s are only as good as you make them – focus in!

"HOT TAMALE"

1 Round:
1000 Meter Row
30/20 Calorie Bike
25 Burpees
20 Power Clean and Jerks

FITNESS 95/65/Master’s 45+

PERFORMANCE & OPEN  (115/80)

Recovery: ROW/BIKE/RUN - MASH/MOBILITY/ROMWOD

Zachary Hamilton