This week we start our new tempo cycle.  We begin with the eccentric block. It’s the most taxing of the three since you’re under a heavy load for an extended period of time. During this block, be sure to focus on quality mechanics and full range of motion. The tempo occurs as the lifer lowers the load down. Once at the bottom of the lift, drive it back up.  In part 2, we are Hitting legs and upper body in a couple ways each today, making this piece a potent one. We'll want to make sure we don't get pulled in on that first set of box jumps so that we can settle into a working pace without gassing ourselves early on. While they seem unassuming, they'll start to impact how quickly we can get the dumbbells up to our shoulders.

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Score | Rounds plus reps completed.

Box Jumps | 1:00 or less each round.

Dumbbell Front Rack Reverse Lunges | Unbroken sets, in about :40 or less.

Strict Pull-ups | Ideally we are unbroken or in 2 sets today

Knees Over Toes

The sumo deadlift will expose this fault in athletes more than most movements.  Look for athletes to be actively driving the knees out to keep them tracking over the toes. 

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BOX JUMPS

Reduce Reps
Reduce Box Height
Box Step-Ups
20 Squat Jumps

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DUMBBELL FRONT RACK REVERSE LUNGE

Reduce/Remove Loading
Reduce Reps
Dumbbell Suitcase Reverse Lunge
Single Dumbbell
Sub Kettlebell(s)
Sub Barbell

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STRICT PULL-UPS

Reduce Reps
Banded Strict Pull-Ups 
Ring Rows 
Alternating Dumbbell Plank Rows

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Aim for quality on these pull-ups each round, tighter is lighter and easier the more tired we get, maintain tension and stick with your plan from round 1.

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