Warmup
0:00 – 15:00
Animal Mobility

15:00 – 20:00
Strength explanation/prep

Strength
25 minutes (20:00 – 45:00)

TEMPO SQUATS: 42X1
Spend FOUR seconds lowering down to the bottom, hold for TWO seconds at the bottom, EXPLODE up to standing as fast as you can, ONE second reset at the top. PERFORM EACH REP AT PRECISELY THIS TEMPO or you will have to go down in weight.

5x E5MOM

Level 4

5 Back Squats at 185/135#
20 yd Marching Single Kettlebell Rack Walk R/L (32/24)
8/8 Plyo Step Ups
Rest

Level 3

5 Back Squats at 165/115#
20 yd Marching Single Kettlebell Rack Walk R/L (28/22)
8/8 Plyo Step Ups
Rest

Level 2

5 Back Squats at 145/95#
20 yd Marching Single Kettlebell Rack Walk R/L (20/16)
6/6 Plyo Step Ups
Rest

Level 1

5 Double Kettlebell Squats
20 yd Marching Single Kettlebell Rack Walk R/L
6/6 Plyo Step Ups
Rest

As always these are suggested weights. Tempo training should make light weights feel much heavier. I know this was really tough for everyone last week, so make sure to note how difficult/easy it is for you today so that next week you can make appropriate adjustments. Remember the purpose of this training is to see how perfectly you can maintain form throughout the entire range of motion of the lift; this is not limit-strength training.

Conditioning
45:00 – 50:00
Workout Prep

50:00 – 60:00 (10 minute limit)

“Lineage”
10 minutes for Quality

Levels 2-4
Ladder: start with one rep of each movement and continue up the ladder until you have to break up a set; then start back over at 1, until the 10 minutes is up.

Alternating Crouching Beast to Front Kick Throughs
Alternating Dead Split Cleans

L4 – 24/18
L3 -22/16

Note that for the Dead Split Clean, the idea is to catch the bell in the rack at the BOTTOM of the split position, then STAND UP WITH IT STILL RACKED, before lowering the bell back to the floor and starting the next rep.

Level 1
8 Alternating Crouching Beast to Front Kick Throughs
4/4 Dead Clean to Reverse Lunge