Strength Cycle: Phase 1 – Week 4 of 7
4 Tempo Front Squats
*5sec Eccentric (Lowering), 1sec Pause, Explosive Concentric (Lifting)
*This is a lot of time under tension, and 7 sets is no joke. Build as you go and get at least 3 really challenging sets in. Partner up and help each other count the correct tempo.
12, 10, 8, 6, 4
Burpee Box Step Overs (Spl/S: Jump Overs)
2-DB Box Step Overs – L: 25/15; Spl: 35/25; S: 50/35
2-DB Push Press; Spl: 1/2 Rep HSPU; S: HSPU
*The volume on this is relatively low, so it’s an opportunity to work on the skill of HSPU & Box Overs, should you so choose. There’s potentially a lot of time under tension on those arms, so improving your skill there will help lighten the overall load.
1. The Weekend Downfall
2. How does protein fit in your holiday diet or New Year’s resolutions?