Session S1 W5

Warm Up

Dynamic Stretching

Burgener Barbell Warm up


  • 5 working sets of 5 repetitions of Tempo Front squats (with warm up). Use a @33x1 tempo (which means 3 seconds down, 3 seconds in the hole, explode up, one second pause at the top of the movement).
  • 5 sets of 6-8 repetitions of Shoulder Presses. You should start around 50-60% of 1RM (One Rep Max, or the most you can lift one time). If that weight is too heavy to achieve 6-8 good quality reps, please go down in weight until you can.
  • 3 sets of 15-20 Hanging Knee Raises (tips). Keep your toes pointed down and maintain control of your swing.
  • In between sets of Hanging Knee Raises, perform a max set of Supinated Pull-ups for a total of 3 sets.


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.