A. 4 Rounds of:
3 Kipping Pull-Ups
6 Front Squat, with empty bar
B. 3 rounds of:
10 Abplanmat Sit-Up
20 sec Plank Hold
A) 2 sets x 6 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 6 reps @ 90% of set (A)
C) 1 Set x 8-10 reps @ 85% of set (A)
* Heavy singles are generally 90-95% of an athletes 1 Rep Max
Objective – Match your reps in sets A and B.
– Rest 90 sec between sets
Focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load. The front squat doesn’t allow the athlete to lean forward, so ensure you are driving through your midfoot and allow your knees to travel forward, loading force on the quads.
50 Handstand Push-Ups
30 Box Jumps 24/20
20 Overhead Squats 185/135
10 Bar Muscle-Ups
– Scale Overhead Squat weight Accordingly
– Scale Bar Muscle-Ups to Chest-to-Bar Pull-Up
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