092115

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

Skill:
3xME Strict pull ups into kipping pull ups without coming off the bar

 

WOD:

10 rounds for time —

10 cal row

1 rep bear complex @ (75% of your 1RM)

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