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.  Part 2, Today's is a doozy! We've got lots of barbell work with some runs to break it up. Breathing will come into play QUICKLY today on the first set of power snatches if we come out too hot when we're fresh. Lighter front squat means we'll be able to move in bigger sets than we may want to. 

Score | Time to complete work. Add 1s per rep if we are time capped.

Power Snatch | Weight should allow for cycling 5+ reps at a time

Front Squat | 1-3 sets each time we pick up the bar

Run | 2:15 or less.

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.

POWER SNATCHES

Reduce Loading
Hang Power Snatches
Dumbbell Power Snatches
Kettlebell Swings

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FRONT SQUATS

Reduce Loading
Reduce Reps
Sub Dumbbells
Sub Barbell
60-40-20 Air Squats

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400M RUN

Reduce Distance
2:15 Time Cap
500/450m Row
400/360m Ski 
1000/900m Bike 
2:00 Effort on Air Runner/Treadmill
25/20 Calorie Echo/Assault

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Most should be approaching this with a mindset of smaller sets with smaller rest, this will allow us to check in on our breathing and fatigue as we continue to progress through our reps and never reach a point of burnout or failure.