Session S2 W5

Warm Up

Dynamic warm up

Burgener Barbell Warm up

5 sets of 5 reps of Tempo Front Squat with an empty bar at a tempo of @3333; 3 seconds down, a 3 second pause at the bottom, 3 seconds up and a 3 second hold at the top.


  • 5 sets of 5 reps of Tempo Front squat (with warm up) at a @33x1 tempo. With these you perform a slow, 3sec decline, pause at the bottom of your squat for 3sec, then explode up with a one second pause before the next repetition. You will perform these at a MUCH lower weight than your normal front squat load. Make sure to follow the queues and lead with your elbows to protect your back and keep the bar in the front rack position.
  • 5 sets of 6-8 reps of Shoulder Presses. These should be performed at a HEAVY effort.
  • 3 sets of 15-20 reps of Hanging knee raises.
  • 3 max sets of Supinated Pull-ups.