BLK LBL Fitness Club – FITNESS / PERFORMANCE Tempo Front Squats Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion * Rest as needed between sets * 8 sets 2 Tempo Front Squat (70-80%) Tempo = 3 sec down/no pause/1 sec up/no pause (3010) -rest 60-90 between sets- Badlands (Time)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Cossack Squats 5 light Dumbbell Hang Cleans 5 Up Downs 5 Kip Swings 5 Ring Rows 3 Tempo Front Squats 2. Strength 8 sets 2 Tempo Front Squat (70-80%) Tempo = 3 sec down/no pause/1 sec...Read More