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Yearlong Workout: Phase III, Workout C

1 Front Squat

Sets: 5 Reps: 6, 3, 6, 3, 12 Tempo: 211* Rest: 120 Seconds

Start with the barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingers-this is where it should rest throughout the exercise (as long as you keep your elbows raised, you won't have trouble balancing the bar) [1]. Squat as low as you can [2], and then drive with your legs to return to the starting position. That's one rep. On the final set (12 reps), use a tempo of 311.

*For the front squat, perform a tempo of 311 on the final set (12 reps).

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