Workout
Front Squat
In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 80% for final set of 3
* Build In Weight
"Ripple Effect"
1-2-3-4-5-6-7-8-9-10:
Front Squats (135/95)
200 Meter Run
Time Cap: 18 Minutes"
Part 1, This week we start the final phase of our tempo strength cycle. The third is the concentric block, in which the lifter performs the rep with as much force and speed as possible. In part 2, Lots of leg and lung work in this piece, let's be careful not to get pulled out too early on our runs when our squat sets are small. As the workout progresses and our squat reps increase, the runs will feel increasingly more difficult to maintain our paces on. Patience is key in the beginning.
Accessory Work
Bulletproof Shoulders
3 Giant Sets:
10 Dumbbell Front Raises
10 Dumbbell Side Raises
10 Dumbbell Reverse Flyes
Rest 1 Minutes Between Giant Sets
Comments