Wednesday September 7, 2016

Going to see "tempo" on some our strength days for a while, please stick with the prescribed tempo for the warmups and work sets. Example "12X2" - the first number is the time of descent, second number is the time paused in the hole, third number is speed of ascent (X means as fast as possible) and the fourth number is how long you hold the weight before racking it.

Strength:

Back Squat

Warmup Sets - Tempo "20X0"

  • 2 sets of 10 @ 30%
  • 8 @ 35%
  • 6 @ 40%

Work Sets - Tempo "22X0"

  • 5 @ 55%
  • 4 @ 65%
  • 2 sets of 3 @ 75%

Strength Part 2:

OHS

Work Sets - Tempo "25X1"

  • 3 sets of 1 @ 40%

MetCon:

3 Rounds For time, 10 min Cap

25 Cal Airdyne

10 Plate OH Lunges (45/25)

Cool Down:

As class walk 200m