tuesday, nov. 7

Strength A:

Tempo Overhead Squat 6-6-6

Athlete Instructions:

50-55% 1RM Overhead Squat

3132 Tempo = 3 Seconds Down, 1 Second Pause, 3 Seconds Up, 1 Seconds

Rest before transitioning into the consecutive rep.

Extra Instructions

Team, there are two main areas that we are targeting relatively early in this cycle: Hypertrophy and Movement Control. Hypertrophy/Strength: The extended time under tension stimulates muscle growth and improves strength. In Crossfit or for all sports for that matter where strength and muscle endurance are essential, tempo squats can be an effective training tool. Movement Control: The controlled nature of tempo squats helps you develop better movement control and technique. It enforces proper form, ensuring that you are not using momentum to complete repetitions. This can lead to better lifting mechanics in functional movements often found in sports like CrossFit or weightlifting.

Strength B:

Tempo Back Squat 8-8-6-6

Athlete Instructions

Set 1: 60% 1RM Back Squat

Set 2: 60% 1RM Back Squat

Set 3: 65% 1RM Back Squat

Set 4: 65% 1RM Back Squat

*3 Seconds Down, No Pause, Xplode Up, 2 Seconds Rest before transitioning into the consecutive rep

"Machu Picchu"

4 rounds, 1:45 each, for max reps of:

Wall Sit, 30 secs

5 L/5 R Kettlebell Goblet Box Step-ups, 70/53 lbs, 24/20 in

*max reps in remaining time Goblet Squats, 70/53 lbs

Rest 1:15

Athlete Instructions

Goal: Have 30-45 seconds to complete Squats

Primary Objective: Complete 10+ Goblet Squats each set

Secondary Objective: Complete the Front Rack Step-Ups in ~30 seconds

Stimulus: Leg Stamina / Strength and Stability

RPE: 8/10