090915

TEMPO FRONT SQUAT

Start at 70% of your 1RM Front Squat. 3 sec eccentric, 1 sec isometric, 3 sec concentric. Target 5kg increase / week if work sets are above 120kg Target 2.5kg increase / week if work sets are below 120kg

4×3

[RFT] – Rounds of 21-15-9 reps of:

– Cleans @ 135 lbs / 95 lbs ( M / W )
– Ring dips

B scale weight is: 95 / 65
C scale weight is: 65 / 45