Friday 3.31.2023

*Coach’s Notes: Tempo Front Squat

Today’s Squat work is going to challenge not only your technique, but also your ability to brace through your midline. Focus on keeping an upright torso, and not allowing the elbows to drop as you drive out of the bottom of each rep.

New to tempo training? Check out this blog post on the how’s and why’s!

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Tempo Front Squat x 4 reps @ 42X1
Rest 2-3 minutes between sets

Build in load to today's heavy set of 4 with STRICT tempo. Try to improve from the weights you used on 3.20.2023

B. "FITNESS" Conditioning Tester
For time:
50/40 Calorie Row
40 Goblet Squats
50 Kettlebell Swings
40 Single Arm Kettlebell Push Presses (switch arms every 5 reps)

*Target KB weight is 24/16 kg here
*Compare to 2.11.2022

OR

"PERFORMANCE" Conditioning Tester
For time:
50/40 Calorie Row
40 Deadlifts (135/93 lb)
30 Front Squats (135/93 lb)
20 Clean and Jerks (135/93 lb)

*Compare to 2.11.2022

C. Group stretch and "FYF!"

“ENDURANCE (AKA SWEAT SESH)”

15/12 Calorie Ski
15/12 Calorie Row
15/12 Calorie Bike Erg
Rest 1:1
x 6-8 sets