Tempo Front Squats (25 min)
4x 4-6 reps @30X1, use 70% of 1 RM, rest 90 sec. after each set
*4 is the fewest reps. If you can do 5 or 6, do that.
Perform a 20 sec. forearm plank during rest, after assisting partner if needed.
5 Muscle Ups
10 Power Clean and Jerks (155/105)*
20 Wall Ball (20/14)
30 Cal Row
*Can be power clean, clean, push jerk or split jerk.
Mod: 5 Strict Pull-ups + 5 Strict Push-ups in place of 5 MU. As a reminder, athletes must demonstrate the ability to perform 1 strict pull-up and 1 strict ring dip prior to a muscle up.
Athletes should prepare their rings ASAP after front squats.
C. Seated saddle stretch
30 sec. at each position (C/R/L/C)
Tempo Numbers Explained: @30X0
The First Number – The first number refers to the lowering (eccentric) phase of the lift. Using our front squat example, the 3 will represent the amount of time (in seconds) that it should take you to descend to the bottom of the squat. (The first number always refers to the lowering/eccentric phase, even if the movement begins with the ascending/concentric phase, such as in a pull-up.)
The Second Number – The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending. In our front squat example, the prescribed 0 means that the athlete should reach the bottom position and immediately begin their ascent. If, however, the prescription was 32X0, the athlete would be expected to pause for 2 seconds at the bottom position.
The Third Number – The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift. Yes, I am aware that X is not a number. The X signifies that the athlete should EXPLODE the weight up as quickly as possible. In many cases, this will not be very fast, but it is the intent that counts – try to accelerate the weight as fast as you can. If the third number is a 2, it should take the athlete 2 seconds to get the lift to the top regardless of whether they are capable of moving it faster.
The Fourth Number – The fourth number refers to how long you should pause at the top of the lift. Take, for example, a weighted pull-up prescription of 20X2, the athlete would be expected to hold his or her chin over the bar for two seconds before beginning to come down.
Counting – It seems silly to even mention how to count seconds, but I have heard many clients audibly count to 4 in less than one second while under a heavy load. So, to ensure that your 4 second count and mine are the same, use “one thousands,” as in: 1-one thousand, 2-one thousand, 3-one thousand, 4-one thousand.