Open & Fitness
“Doorbell”
AMRAP 18:
21/15 Calorie Assault Bike
15 Strict HSPU
15 DB Deadlifts (50's/35's)
15 DB Front Squats (50's/35's)

Alpha

Tempo Front Squat
6 sets of 1 Rep
- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel

Set #1 - 53% of estimated 1RM Front Squat
Set #2 - 58%
Set #3 - 63%
Sets #4-6 (3 Sets) - Build to a moderate, between 66-75%. Aim to beat last week.

Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat.

Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts @ 74%
Set #2 - 1 Deadlift @ 81%
Set #3 - 3 Deadlifts @ 74%
Set #4 - 1 Deadlift @ 86%
Set #5 - 3 Deadlifts @ 74%
Set #6 - 1 Deadlift @ 91%
Week 3, increasing by 2% on all lifts today from last week's effort. Final week before advancing to a slightly different repetition scheme.

Tempo Barbell Bench Press
4 Sets of 6 Reps
Building to a "heavy" set.

Tempo is a 5 second lowering phase, and a one second pause with chest contact. Throughout the range of motion, let's keep our hips/butt on the bench. Five points of contact - heels, hips, shoulders, and head.
Athlete's choice on loading, but let's start with what we guess would be 50% of our 1RM regular max. Let's be diligent with the tempo negative - this is what we are after today. Not max load.

MIDLINE
Not for Time:
30 GHD Sit-Ups
40 Hollow Rocks
50 AbMat Sit-Ups