A word on Tempos and our next phase

Hey Team,

To kick off the first couple of months of 2020 we're going to do a heavy emphasis on strength in basic movements. We'll be focusing on back squats, deadlifts, and presses with the goal of increasing your baseline ability in these key lifts.

Improving strength in these exercises will provide a great foundation for gains in the olympic lifts as well as create more structural resilience for your body in metcons.

To begin with, we'll be using quite a bit of tempo work. Tempo sets are simply sets of reps that are done at a specified speed. By controlling the speed of reps, in particular slowing down the eccentric (lowering) portion, you can work on proper positioning and develop a different strength quality that will benefit faster reps down the road.

Tempos are tough because in almost all cases they will require you to go a bit lighter than you normally would for a given number of reps. Please be open to this as it is the TEMPO that is most important in this first phase. Yes, you should try to lift the heaviest weight you can with good form, but you also have to adhere to the tempo first.

This week we have tempo back squats and bench press, both of which will challenge you to hold good position with slower movement speeds.

After about 4 weeks of tempos, we'll move into more conventional speeds of reps and will have reaped the benefits of this phase of training.

Have fun, see you soon,



WARM UP: 3 ROUNDS - 10 kb goblet squats, 10 kb swings, 10 ring rows or 5 pullups


Back Squat (Tempo: 5 - 1 - x), build as you go, 5 x 5 reps (approx 60-70%).

Alternate E2M with

Strict pullups 5 x 3 reps


12 min amrap in partners:

row 5 cal, 5 pushups/hspu tag partner, they do 5+5. Then 7+7, then 9+9, then 11+11 then back down to 5's. keep cycling through as many times as possible.

Rx: hspu or ring dips

FG2: Scaled rom hspu or HR pushups

FG1: modified pushups.

CP1: strict hspu

CP2: strict deficit hspu