3 Rounds:
5-8 Front Squats (32×1) 95-125-135#
8-10 DB Floor Press (x131) 45-50-55#
1 Minute Rest Between movements
...
21-15-9
CTB Pullups (21; 5-3-3-2-2; 3-2-2-2)
HR Pushups (21; 15; 9)
KB Swings (32kg/70#) (21; 8-7; 9)
6:17 - Second and third round of CTB pullups were gross - should have done more regular kipping than trying to do butterflies as long as possible. Pretty happy with the kb swings, heavy but manageable. Could have taken 30-45 seconds off my time if I didnt take a dump all over the pullups.
These tempo lifts are intriguing me more and more. Have you noticed gains in strength or bar speed from them?
ReplyDeleteI like them a lot. Especially cause you're going to failure on every set. And if you aren't, then you need to add weight. It's always hard but not so hard that you can't do a metcon afterwards. I haven't done much lifting in the last month other than these tempo lifts (yeah kind of fell off that Wendler bandwangon - back on it in August though) so I can't really compare to really heavy squat/deadlift numbers, though when I start lifting again in August it'll be interesting to see where I can start. I have noticed my weights on the specific tempo lifts going up. For example we did these lifts in mid june and I did three sets of 95# on the front squats and 3 sets at 45# on the floor presses.
ReplyDeleteThe programming the last month and the next two months has been really solid. They've been doing a lot of reading on periodization and conjugate stuff so there is certainly a method to the programming.