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Tempo Front Squats


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.

 On the Minute x 9:
1 Tempo Front Squat
5 Seconds Down
2 Seconds Pause in the Bottom
Aggressively Stand

Set #1 – 1 Rep @ 63% of 1RM FS

Set #2 – 1 Rep @ 63% of 1RM FS

Set #3 – 1 Rep @ 63% of 1RM FS

Set #4 – 1 Rep @ 67% of 1RM FS

Set #5 – 1 Rep @ 67% of 1RM FS

Set #6 – 1 Rep @ 67% of 1RM FS

Set #7 – 1 Rep @ 71% of 1RM FS

Set #8 – 1 Rep @ 71% of 1RM FS

Set #9 – 1 Rep @ 71% of 1RM FS



3 Giant Sets:
14 Barbell Front Rack Box Step-Ups (20″) (Video)
Max Strict Pull-Ups
Max Dumbbell Pushups (Video)
Rest 2:00-3:00 between sets.


Athlete’s choice on the dumbbell box step ups, but we are looking for a loading that allows us to accomplish all 20 reps unbroken. Free to build throughout the three sets.

On these box step ups, we are looking to pull with the leg leg (on the box), as opposed to push. With a pulling motion, we are going to activate more of the posterior chain (hamstrings and glutes), which is our aim in this movement. Be wary of our torso angle as well, which can pitch forward excessively as we stand. Imagine two dots – one on your shoulder, and one on your hip. And both dots must rise together as we stand.

On the strict pull-ups, we are looking to find at least 5 reps per round. Let’s band the pull-ups as required to meet that standard, as the repetitions is the stimulus we are after today. On the dumbbell pushups, we are looking for a similar standard – looking for at least 5 repetitions per round. Completing these to a pushups from our knees, or by removing the dumbbells and completing regular floor pushups, are both valid modifications.

Melinda MettenTempo Front Squats