Monday April 5th

Heavy Day

All Levels
FOR LOAD
Tempo Deadlift
5-5-5-5-5-5-5
 Tempo = 2 seconds up, 2 seconds down.
 Hold similar weight across all sets

Stretching

2 SETS
:30 Elbow to Instep on Box / Side
:30 Pigeon Stretch on Box / Side
:30 Hamstring Stretch on Box / Side
:30 Couch Stretch / Side

Accessory

EMOM 6
10 Alternating Single-Leg Squats

Notes

Hold a consistent loading across as many sets as possible. Limit your loading based on your ability to maintain the tempo as well as proper points of performance. Rest 2:00-2:30 between sets. If you are unsure about the correct loading, start light and add some weight throughout. Avoid overloading the lifts. The purpose of the tempo deadlift is to build strength through time under tension and by maintaining a contraction. This session will highlight whether or not we are weak in our ability to set the bar down. We want today to feel like less volume and speed-intensity because tomorrow’s workout is a high-rep chipper.