Mihali getting focused before the next big set!
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Pic: Angela Clancy.

Strength WoD:

[A]: Tempo Back Squat

3 - 3 - 3 - 3 - 3

>> Tempo is 4-0-x-1 <<

[B]: Midline

Tabata L - Hang from pull-up bar

"Heavy Day" on the Rooftop!
The Tempo set today is 40x1. The first number denotes the time taken, in seconds, to be spent to get to the bottom position. The second number denotes the time to be spent in the bottom position. The third number, or symbol in this case, denotes the time meant to be taken on the way back up. The fourth number denotes the time to be spent at the top position.
Why the 4 second pause at end range:1) Time Under Tension 2) Allow you, the athlete, to find and feel optimal depth and positioning. 3) Allow us, the coaches, to help you find and feel optimal depth and positioning. 3) Eliminate excessive “bounce” at end range. 4) New stimulus = New strength 🙂
When we program Heavy Days & nothing else we are trying to elicit the most amount of adaptation possible from your body (safely & with good form of course). Lift as Heavy as you are able & force there strength adaption.
Because there is a specific tempo to proceedings you must go "by feel" on the loadings. Please don't assume & expect your "usual" numbers to fly. If its feeling heavier than normal its because of the extra Time Under Tension!
Hold the standards. Form is priority as always.
Scale as needed.