Part 1, This week we start the final phase of our tempo strength cycle.  The third is the concentric block, in which the lifter performs the rep with as much force and speed as possible.  In part 2, Lots of leg and lung work in this piece, let's be careful not to get pulled out too early on our runs when our squat sets are small. As the workout progresses and our squat reps increase, the runs will feel increasingly more difficult to maintain our paces on. Patience is key in the beginning.

Score | Time to complete work. Add 1s per rep not completed if we are time capped.

Front Squats | Sets should be unbroken today, aiming to hold a smooth and steady pace to allow push on the runs.

Run | About 1:15 or less today, aiming for consistency each round.

Elbows High

The teaching focus for today’s workout is to maintain high elbows throughout the front squats. By doing so, athletes will improve the efficiency and safety of their movement. High elbows will serve to keep the torso upright and the bar over the frontal plane.

FRONT SQUATS

Reduce Loading
Reduce Reps
Sub Dumbbells
Sub Barbell
2-4-6-8-10-12-14-16-18-20 Air Squats

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200M RUN

Reduce Distance
1:00 Time Cap
250/225m Row
200/180m Ski 
500/450m Bike 
12/10 Calorie Assault/Echo
1:00 Effort on Air Runner/Treadmill

Let's try to avoid dropping the barbell once we pick it up today, opt to try and take some deep breaths in the standing position if we feel we need to rest or break. Smooth is fast.