101 & 201
A1. Deadlift, 5x6 @ 3030, rest 60 seconds
A2. Press (strict), 5x6 @ 3030, rest 60 seconds
Notes: Before you go any further, read "What Does 30X0 Mean - Why I Like Tempo Training" by C.J. Martin of CrossFit Invictus. It spells out everything you need to know about tempo training. We're going to try this for a bit and see how it goes on both the DL and press. Here's what you need to know about the prescription for today: both of these movements start with the concentric (raising/lifting) phase which is represented by the third number, 3 (as a side note, most lifts start with the eccentric (lowering) phase like a squat, pushup, floor press; DL's, presses, and pullups all start with the concentric). The last number, 0, indicates how long you should pause between the concentric and eccentric phase. The first number (3) indicates the length of the eccentric phase, and the second number (0) indicates the length of the pause between the eccentric and concentric phase. So, all this means that your sets should look like this: 3 seconds to lift/press the bar, no pause at the top, 3 seconds to lower the bar back down, no pause at the bottom. This will feel DRASTICALLY different from a "normal" cadence which, on a deadlift, is probably more like: 1-2 seconds on the way up, pause for 2-3 seconds at the top, 1 second (or less) on the way down, pause 2-3 seconds at the bottom. With the 3030 tempo, the bar should NEVER STOP MOVING. As soon as you lock out at the top you should immediately start coming back down. As soon as you touch at the bottom (NO BOUNCE!) you should immediately start going back up. Because of this continual movement, you will have to do significantly less weight than if it was just 5x6 at whatever cadence you prefer. Start very conservative (~50% 1RM) and once you've got a feel for how the set will feel, then you can add weight, but only as long as you can maintain the tempo. With this style of training the time-under-tension (TUT) is more important than the weight. Only if the tempo, and therefore the TUT, is maintained can you add weight.
What we want to get out of this is all three reasons that C.J. mentioned: improved quality of movement (technique), reduced risk of injury, improved strength. Think about how much easier it will be to maintain proper technique if every rep is slow and under control. When do people usually hurt themselves? When they're doing a fast, ballistic movement rather than a slow and controlled one. Tempo training will be quite hard (mainly because it's very different than anything we've done before) but the benefits will be great as well.
30 wall ball
15 C2B pullups
24 wall ball
12 C2B pullups
18 wall ball
9 C2B pullups
Notes: 10 min cut-off. 101 - scale to regular pullups and use a band if needed.
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