4 sets
12 fast light reps
10 heavier reps with a 3 second slow count on descend each rep
8 heavier reps with a 2 second slow count on descend each rep
6 heavy reps at regular tempo (no slow count), drop the weight to a light weight and perform maximum amount of reps possible at a fast speed until you can’t successfully complete another rep with proper form.

Note: We are switching between fast speed and slow count tempo in these 4 sets. Rest 90 seconds between sets.