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Tempo Front Squats

TEMPO FRONT SQUAT

Week 2 of our positional squatting. Increasing loads from last week (3%), but keeping our repetition scheme and tempo scheme the same. On Week 3, we progress to a new rep and tempo scheme.

Week 3 of our positional squatting. On this and our fourth week (next), we’ll be using a new tempo scheme.
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
3 Seconds Down
3 Seconds Pause in the Bottom
3 Second Stand

Set #1 – 1 Rep @ 60% of 1RM FS

Set #2 – 1 Rep @ 60% of 1RM FS

Set #3 – 1 Rep @ 60% of 1RM FS

Set #4 – 1 Rep @ 64% of 1RM FS

Set #5 – 1 Rep @ 64% of 1RM FS

Set #6 – 1 Rep @ 64% of 1RM FS

Set #7 – 1 Rep @ 68% of 1RM FS

Set #8 – 1 Rep @ 68% of 1RM FS

Set #9 – 1 Rep @ 68% 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
Rest 2:00 between sets.

 RECOVERY

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

Melinda MettenTempo Front Squats

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