Eccentric (descent): 7 seconds
Pause (bottom): 3 second
Concentric (ascend): Explode up
Pause (top): 1 second
*Want a 14-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, limited equipment workouts (dumbbells), no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!