Tempo Front Squat 5×3 at 65% 1RM
-:03 down
– have partner count for you
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
Scaling Options
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.
For time:
30 Pull-ups
30 Dumbbell Front Squats, 50/35 lbs
Double Dumbbell Front Rack Walking Lunge, 100 ft
30 Chest-to-bar Pull-ups
30 Dumbbell Shoulder-to-Overheads, 50/35 lbs
Double Dumbbell Front Rack Walking Lunge, 100 ft
TARGET SCORE
Target time: 9-11 minutes
Time cap: 15 minutes
STIMULUS and GOALS
The stimulus for today’s chipper is a moderate, steady grind. Legs and shoulder endurance will be put to the test here. Athletes should look to stay consistent on the gymnastics with little rest between sets and push for near unbroken sets on the dumbbell movements.
Breathe through the motion, and don’t pump the body up by going all out on the dumbbells. Smooth and steady will pay off in the long run.
WORKOUT STRATEGY & FLOW
Pull-ups: Athletes should choose a variation of pull-ups that will allow them to complete a consistent set of 5 + reps. High skill leveled athletes should aim for 2-3 quick sets. These should be of moderate difficulty if modified to a different movement, meaning that athletes should use a band tension (if banding pull-ups) that will allow for the recommended number of reps above and not “slingshot” them over the bar due to too much assistance. Pull-ups can be modified to banded pull-ups, ring rows, or bodyweight rows on a racked bar (attached to the rig with bands). Athletes who are new, returning from a break, or not accustomed to this type of volume to pick a movement that is doable and not overreaching for their current skill level.
Double Dumbbell Front Squats: I can not stress enough that athletes need to choose a weight they can perform 20 unbroken smooth reps. The dumbbells must be held on the shoulders. The “front squat” term denotes that a full grip must be maintained around the handles at all times while lunging. This is the same standard typically seen in the Open and should be practiced in class. The dumbbells can rest on the shoulders vertically or horizontally. Athletes should take a deep breath in before squatting and breathe out when coming out of the squat to stabilize and engage their core.
Double Dumbbell Front Rack Walking Lunge: The weight used for the front will be the same for the lunge. The dumbbells must be held on the shoulders. The “front rack” term denotes that a full grip must be maintained around the handles at all times while lunging. This is the same standard typically seen in the Open and should be practiced in class. The dumbbells can rest on the shoulders vertically or horizontally. Athletes should take a deep breath in before lunging and breathe out when stepping out of the lunge to stabilize and engage the core. Avoid the no reps of stutter-stepping between lunge reps resulting in a few extra inches on each step and failing to reach full extension of the hips between steps resulting in “duck walk lunges.” We want this to be completed unbroken across all sets.
Chest to bar: These are ideally completed in 2-3 sets. They are towards the end of the workout, which may alter the sets a little, so make sure to break these up into smaller, quick sets if needed. Athletes should choose a grip width similar to their regular pull-up grip or slightly wider to accommodate the space needed to get their chest to the bar. For athletes who can butterfly regular pull-ups but cannot butterfly chest to bar, encourage them to stick with kipping to keep reps consistent and avoid no-repping. If they can’t perform butterfly chest to bar pull-ups before the workout, they should practice it later as an accessory piece when they are fresh. But for now, have them stick with kipping. Modify this movement to kipping pull-ups, ring rows, or jumping pull-ups. When analyzing the overall volume for this workout, pull-ups should be taken into consideration. Choose wisely when deciding the size of sets you want to take on. Small, quick sets will help prevent burnout.
Double DB Shoulder to Overhead: The same weight used on squats and lunges will be used here as well. Athletes should take a bit of a wider stance with their feet to help keep their chest up during the dip to prevent their heels from coming off the floor. Cue athletes to breathe while pressing to engage the core and assist in overhead stability. Athletes can perform strict press, push press, or push jerks. Athletes should perform a slight dip when re-racking the dumbbells (to “absorb” the weight) and attempt to drive out of this dip into the next overhead rep to be as efficient as possible. The goal should be to complete the 30 reps in 2-3 sets with little rest between them.
SCALING
The Scaling aim is for athletes to complete consistent sets and move the dumbbells efficiently
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