A. Press 5 sets of 2 reps at a tempo of 10X0.
Rest 4 minutes after each set.
I would like you to drive the bar up as quickly as possible (indicated by the X). At the bottom and top of the lift I do not want any pause. On the way down (after you have driven the bar overhead) I want you to take one second to bring it back down to the bottom. Start relatively light and work your way up. Do a few warm-up reps as well.
B. 30 sec power cleans (these should be touch and go reps). You want to do a weight that enables you to continue for 30 sec without stopping but that does not leave you completely gassed. Pick an appropriate weight, approximately 75 % of your 1RM.
30 sec air squats (work on technique and form at about 65% intensity).
8 reps x 2 sets
When you go through it 8 times take a 5 min active rest. (work on pistols).
2 rounds
After some pretty intense thinking/ staring at the clock, I think I got the hang of this tempo strength training.
ReplyDeleteIt's so different that what I used to do! (and it cuts off my oesophagus a wee bit more), but I quite enjoyed doing my 5 sets!