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Tempo Front Squat

GYMNASTIC PRESSING

Week 3 of building our gymnastic pressing capacity.
On the Minute x 12 (3 Rounds):

Minute 1 – 35% of Max Set

Minute 2 – 35% of Max Set

Minute 3 – 35% of Max Set

Minute 4 – Rest

 

Repeat this cycle two more times through, for a total of 3 rounds.


TEMPO FRONT SQUAT

Week 4 of 4 of our positional front squatting. Also this week and next, we will be finishing with sets of repetition back squats.

Part #1
On the Minute x 9:

1 Tempo Front Squat
4 Seconds Down (eccentric)
4 Second Stand (concentric)

This is one continuous motion, where it takes the athlete four seconds to move to the bottom of the squat, where it’s immediate change of direction. However, the concentric portion (standing) is controlled as well, taking a full four seconds to get there.

Set #1 – 1 Rep @ 62% of 1RM FS

Set #2 – 1 Rep @ 62% of 1RM FS

Set #3 – 1 Rep @ 62% of 1RM FS

Set #4 – 1 Rep @ 66% of 1RM FS

Set #5 – 1 Rep @ 66% of 1RM FS

Set #6 – 1 Rep @ 66% of 1RM FS

Set #7 – 1 Rep @ 70% of 1RM FS

Set #8 – 1 Rep @ 70% of 1RM FS

Set #9 – 1 Rep @ 70% of 1RM FS

Rest 3:00

Part #2
2 Sets of 10 – Back Squats
With the same loading that we finished with on our ninth set of front squats, complete:
Rest 2:00 between sets.

 

RECOVERY

1000k Row: every 250ml get off and hold couch stretch for 1min/side

Melinda MettenTempo Front Squat

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