Stay On Tempo

11-16-2009

Warm-up:

1) Fun with dumbbells
2) Pick one strength/skill exercise from the list; do 2 sets.
Perform all reps at a 3-2-1-1 tempo. The 1st number is seconds to eccentrically lower, the 2nd number is seconds of pause in stretched position, the 3rd number is seconds to lift, the 4th number is seconds of pause at end of lift. For example, a pushup would be 3 seconds to lower chest to ground, hold here for 2 seconds, 1 second to push back up, hold here for 1 second and that is one rep.

Complete as many rounds in 20 minutes as you can of:
12 Power snatch 65/45
10 Push-ups

Mobility:

Thread the needle
Prone scorpions x 5/5
Supine scorpions x 5/5

November On Ramp, 1st Week is complete! Kylee, that’s excellent starting position on your deadlift.

Hello munchkins!