I think it worked.  

We counted nearly 50 total back squat PRs on Friday's 1RM test day, with literally over 90% of the folks who came in hitting a lifetime best.  Special shout out to Bex and Mike S. for hitting the "double body weight back squat" milestone, which is a heck of an accomplishment.  We had nine women in the 200+ club, eighteen men in the 300+ club, and two gentlemen (Travis & Jeff G.) joined Tony in the 400+ club (with a handful in the 365-395 zone).  With a few athletes a week or two behind on the program we expect to add some more impressive numbers to the long list.  GREAT WORK EVERYONE!

As a counterbalance to the heavy max squat day we're going to utilize some light-moderate hinging movement on Saturday.  Not to worry, we'll get a bit of a Sweaty Saturday WOD in there too...

Tempo lifting may be a new concept to some, and since we'll be using tempo deadlifts in Saturday's class here's some basic info on the practice courtesy of a blog post excerpt from the good folks at Invictus:

Tempo prescriptions come in a series of four numbers representing the times in which it should take to complete four stages of the lift.  In a workout, the tempo prescription will follow the assigned number of reps, such as:
Front Squat x 2-3 reps @ 30X0
The First Number – The first number refers to the lowering (eccentric) phase of the lift.  Using our front squat example, the 3 will represent the amount of time (in seconds) that it should take you to descend to the bottom of the squat.  (The first number always refers to the lowering/eccentric phase, even if the movement begins with the ascending/concentric phase, such as in a pull-up.)
The Second Number – The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending.  In our front squat example, the prescribed 0 means that the athlete should reach the bottom position and immediately begin their ascent.  If, however, the prescription was 32X0, the athlete would be expected to pause for 2 seconds at the bottom position.
The Third Number – The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift.  Yes, I am aware that X is not a number.  The X signifies that the athlete should EXPLODE the weight up as quickly as possible.  In many cases, this will not be very fast, but it is the intent that counts – try to accelerate the weight as fast as you can.  If the third number is a 2, it should take the athlete 2 seconds to get the lift to the top regardless of whether they are capable of moving it faster.
The Fourth Number – The fourth number refers to how long you should pause at the top of the lift.  Take, for example, a weighted pull-up prescription of 20X2, the athlete would be expected to hold his or her chin over the bar for two seconds before beginning to come down.
Counting – It seems silly to even mention how to count seconds, but I have heard many clients audibly count to 4 in less than one second while under a heavy load.  So, to ensure that your 4 second count and mine are the same, use “one thousands,” as in: 1-one thousand, 2-one thousand, 3-one thousand, 4-one thousand.

To read the entire post on tempo training from Invictus click here - it's a good one and talks about the benefits of the practice, so give it a quick read if you have a few minutes.  

WOD for 06-04-16:

Tempo Deadlift:

3-3-3-3-3 @ 30X0

For Quality, Climbing to a Moderate Top Set (NOT Max)




With a Partner, For Time:


42 Deadlifts @ 155/105 lbs

42 Box Jumps @ 24/20 in


30 Deadlifts 

30 Box Jumps 


18 Deadlifts 

18 Box Jumps

Partners run TOGETHER and then SPLIT the deadlift and box jump reps in any fashion (with only one person working at a time).  Deadlifts cannot start until both partners have completed the run.