Monday, September 21, 2015

A1. Front Squat -
Advanced: No Tempo. 3-5 reps x 4 sets; rest 60 seconds.
Beginner: @ 32x2. x 5-7 reps x 4 sets; rest 60 seconds.


A2. Kipping Bar Muscle Ups x 3-5 reps x 4 sets; rest 60 sec.
Strict Pull ups @ 31x3 x 4-5 reps x 4 sets; rest 60 sec.
Strict chin ups @ 31x3 x 4-5 reps x 4 sets; rest 60 sec.
Hinge Ring Rows @ 51x3 x 6-7 reps x 4 sets; rest 60 sec.

NOTE: the front squat is a more complex movement compared to the back squat and the biggest mistake most people make is to prematurely push out of the bottom with their hips. This results in the common tilting of the chest towards the floor and subsequently the elbows dropping. If this is you, tell yourself to keep your hips down as you drive out of the bottom. I find this is a much better cue than "keep your elbows up".

B. Clean High Pulls 3 x 3  @ 20 lbs over your max.
Rest 2 min

C. 5 Rounds for Time:
Run 200 meters
KB Swing x 12 reps 35/55 lbs
Chest to Bar Kipping Pull ups/chin ups x 9