Against a 10 Min Clock Complete as Many Reps as Possible of:
50 Wall Balls
20 Box Jumps
10 Ring Dips (If you have Muscle Ups, complete 10 MU)
Challenge: 4 Sets Tempo Front Squats X 4 Reps @34X0
you HAVE to have a % , think around 40%. The Goal is to stick to the
tempo without ANY posture change during the lift. Gobblet squats can be
substituted if lifter is losing posture. Same Tempo.
Tempo – What Does @ 30X0 Mean?
Slow down . . . it might be your key to avoiding injury and getting stronger.
training is not just for bodybuilders. Olympic caliber athletes from
all over the world use tempo training to become stronger, faster and
What Does 30X0 Mean?
prescriptions come in a series of four numbers representing the times
in which it should take to complete four stages of the lift. In a
workout, the tempo prescription will follow the assigned number of reps,
Front Squat x 2-3 reps @ 30X0
The First Number
– The first number refers to the lowering (eccentric) phase of the
lift. Using our front squat example, the 3 will represent the amount of
time (in seconds) that it should take you to descend to the bottom of
the squat. (The first number always refers to the
lowering/eccentric phase, even if the movement begins with the
ascending/concentric phase, such as in a pull-up.)
The Second Number
– The second number refers to the amount of time spent in the bottom
position of the lift – the point in which the lift transitions from
lowering to ascending. In our front squat example, the prescribed 0
means that the athlete should reach the bottom position and immediately
begin their ascent. If, however, the prescription was 32X0, the athlete
would be expected to pause for 2 seconds at the bottom position.
The Third Number
– The third number refers to ascending (concentric) phase of the lift –
the amount of time it takes you to get to the top of the lift. Yes, I
am aware that X is not a number. The X signifies that the athlete
should EXPLODE the weight up as quickly as possible. In many cases,
this will not be very fast, but it is the intent that counts – try to
accelerate the weight as fast as you can. If the third number is a 2,
it should take the athlete 2 seconds to get the lift to the top
regardless of whether they are capable of moving it faster.
The Fourth Number
– The fourth number refers to how long you should pause at the top of
the lift. Take, for example, a weighted pull-up prescription of 20X2,
the athlete would be expected to hold his or her chin over the bar for
two seconds before beginning to come down.
– It seems silly to even mention how to count seconds, but I have heard
many clients audibly count to 4 in less than one second while under a
heavy load. So, to ensure that your 4 second count and mine are the
same, use “one thousands,” as in: 1-one thousand, 2-one thousand, 3-one
thousand, 4-one thousand.