Week 4 of our second cycle and we have a little break from the heavy loading. Tempo squats are all about re booting our motor patterns. Controlling every phase of the squat so we can hit those positions that are the most efficient for force production.

Strength 

Back Squat (tempo)

5 x 40% (3-3-1)

5 x 50% (3-2-x)

5 x 60% (2-1-x)

SS w/ Hip Thruster 4 x 8

WOD

” Force 10 ”

10 to 1 reps of

Power Clean (60/40)

Burpee Over Bar

CAP 10 minutes

Compare to : 15/1/2019