Tempo Front Squat : 5×3

65% 1RM Front Squat

Tempo = 3 second negative and 1 second standing (contraction) portion

Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
Either have everyone squat together and you (coach) count them down into the squat or have a partner count.
Focus on a tall torso with high elbows. Smooth and controlled, unlock the hips back and then pull straight down with your hamstrings.
Before descending, we want athletes to take a solid stomach breath to secure the midline.
We start by unlocking the hips back during the descent and then sending them straight down between the heels.
On the drive, we want to see athletes explode out of the hole with a tall chest while actively pressing up on the bar (think thruster but no press). We are breathing out as we extend at the top.

Weighted Strict Chin-up : 5×5 at 50% 1RM

Strict Pull-up (pronated grip)
Assistant Banded Strict Pull-up
How to approach the lifts

Use belts, dumbbells, kettlebells, or clips to support the weight.
Focus on the hollow torso and having a straight-line pull.
Always start from a dead hang position with the hears in line with the biceps. The grip should be just outside the shoulders making sure we wrap pinkies first before the thumbs.
During the ascent, we start by activating the scaps sending the head back and lining the chest directly underneath the bar.
We want to keep the legs locked out straight, head neutral, and core/hips engaged during the pull and descent. Make sure athletes control their bodies back down from the full lockout position before going into the next rep.

2 rounds, each round for time, of: 21-15-9 reps of:

Kettlebell Front Squat, 53/35 lbs

Assault Bike Calorie

* Rest 1:1 between each round.

Kettlebell Front Squats / Dumbbell Front Squats, 50/35 lbs
Assault Bike Calorie / 18-12-6 Echo Bike Calories

STIMULUS and GOALS
Let’s burn it down! The stimulus for this workout is moderate high intensity with a real mental push. Athletes will rest the amount of time it took to complete or, if limited on equipment, have them partner up and go 1:1.

Goal for athletes is to come out strong (not crazy) and see if they can match their time on the second set.