Overview:
This week we start our new tempo cycle. We begin with the eccentric block. It’s the most taxing of the three since you’re under a heavy load for an extended period of time. During this block, be sure to focus on quality mechanics and full range of motion. The tempo occurs as the lifer lowers the load down. Once at the bottom of the lift, drive it back up. Part 2, All the grip time under tension happening in today's conditioning piece! These 3 movements will begin to interfere with each other quickly if we aren't smart in the first couple of rounds. We should be aiming to hold consistent split times per round, locking in our working pace early will be key!
Workout
Bench Press
In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 85% for final set of 3
* 5 Second Negative
* Build In Weight
"Threefold"
AMRAP 12:
9 Double Dumbbell Push Press
30 Double Unders
9 Toes to Bar
30 Double Unders
Dumbbells: (50/35)'s"
After party:
Accessory Work
Lethal Legs
4-6 Sets For Quality:
20 Split Jumps
20 Seconds Wall Sit
1 Minute Rest Between Sets
Coach Steph’s Challenge
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