Skill
Tempo Back Squat: 6 sets of 3 reps
3 second descent, 3 second hold, full speed up, 3 seconds between reps
Target 65-70% of your max

This is our last of 3 weeks with this lift; if you hit both of the last two weeks, try bumping your weight up an additional 5-10 pounds. Do remember that the tempo squat is fundamentally a positioning drill though, and that trying to go too heavy on it will likely result in you short-changing yourself on either your technique or the time you spend in each position.

Remember to always use two spotters if you’re going for a heavy set. Never rely on a single spotter!

Workout of the Day
For time:
27-21-15-9
Box jump over
Push press

10 minute time cap

Keep your push press weight light and your movements fast. Focus on keeping good and tall posture as you follow through on the push press rather than dropping down underneath for a push jerk. Concentrate on clean footwork during your box jump overs; there’s always room to trip up, especially as you fatigue, so rest if you need to in order to keep the movement agile and safe on every rep.

If you’re strong on both movements and feeling energetic today, you can definitely tackle this workout at a sprint pace.

standard: 65/45
rx: 75/55, 24/20″
sport: 95/65, 24/20″
metcon: 4:00 on, 2:00 off, 4:00 on