Monday, July 24

Strength

Introduction to Tempo Training

Today's Back Squat Tempo will be 31x0

This means:
3 second count down
1 second count pause at bottom
Xplode Up
0 seconds rest at top

Back Squat working up to 40% - 31x0

3 x 8 (Your last set should be @40% unless you have failed in an earlier set)

The key to Tempo Training working is to keep a consistent count. 3 seconds should be 3 seconds, not 2. If the weight is too heavy, don't be afraid to drop weight.

WOD

AMRAP 15

15 Wall Ball GTOH
15 Burpee over Wall Ball
200m Run

Rx - 20# / 14#
In order to receive an Rx for this workout, both feet must clear the apex of the wall ball, leaving off both feet as normal.