Paramus | 12-3-18 | CF WOD

WORKOUT OF THE DAY

STRENGTH
Tempo Deadlift 3×5
3-0-1-0

CONDITIONING
2 min to complete:
12/10 Calorie Bike/Row
Max Squats

Rest 1min

2 min to complete:
12/10 Calorie Bike/Row
Max Push-ups

Rest 1min

2 min to complete:
12/10 Calorie Bike/Row
Max Pull-ups

Rest 1min

Repeat.

Post results to Wodify.
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COACH NOTES:
STRENGTH
Deadlift 3-0-1-0
THE TEMPO IS CONTROLLED BY THE COACH
Eccentric – pause – concentric – pause
2 Min rest between sets

The first number is the Eccentric portion (descent) of the exercise, which is the load coming down. (ex. Squatting down, lowering of the body in a pull-up, etc.)
The second number is the Pause at the bottom (ex. holding the bottom of a squat, pausing at the chest on a bench press, dead hang on a pull-up bar)
The third is the Concentric (ascend) which is the weight moving up. In the some cases, in place of the third number you may see an “X” which means explode up as fast as possible, or an “A” which means assisted up.
The fourth number is the Pause at the top. For some movements like the squat, it is back to the start position, for others like the pull-up it is holding the top position with the chin over the bar.

Deadlift @ 3010 – 5 reps X 3 sets = 20 seconds of TUT (time under tension) per set

With this example we can see a few things:

1. It will be moderately heavy
2. Force you to lift with control
3. Teach stabilization
4. Increasing raw strength/hypertrophy
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HIIT Workout will be posted in Wodify only.