Tempo=Strength and Awareness

We have been doing quite a bit of tempo work over the last couple of cycles. The nice thing about tempo work is that it allows us to build strength (through time under tension) without having to go super heavy, which can be taxing on the CNS if done too often. The other great thing about tempo work is that it brings awareness to our lifts. When going slow or pausing in lifts, we can feel where our weight is, where the weight we’re lifting is, and what muscles we’re recruiting to lift these weights.
Kelly has been looking very strong, balanced and snappy in her lifting lately!


8 Sets:
1 Hang Power Snatch (with a 2 second pause at knee and a pause in the catch) + 1 OHS (pause in the bottom)
*All 8 Sets at 90% of last week’s heaviest set

20 Minute AMRAP:
2 Rounds:
6 Bar MU
20 DB Box Step Up (24/20”) (50/35#— one DB)
2 Rounds:
12 Chest to Bar Pull Ups
20/15 Calorie Assault Bike