Pause Front Squat 5×2

70% 1RM Front Squat

2 secs pause at the bottom.

The weight is lowered down to the bottom of the squat nice and controlled. Pause for 2 seconds and drive the bar up to the lockout. We don’t want athletes to lose tension during the squats. Stay activated and keep the core tight.
Focus on a tall torso with high elbows. Smooth and controlled, unlock the hips back and pull straight down with your hamstrings.
Before descending, we want athletes to take a big breath in 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 Chin-up : 5×3 at 65% 1RM

Supinated grip.

Easy way to add weight for strict pull-ups and chin-ups without a dip belt (good for smaller amounts of weigh)

Scaling Options

Strict Pull-up (pronated grip), unweighted
Strict Chin-up, unweighted
Banded Strict Chin-up
Chin up negatives (control the descent as much as possible)
How to approach the lifts

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

3 rounds for time of:

Run, 400 m

20 Toes-to-bars

20 Sit-ups

Today’s workout aims for steady and consistent rounds while avoiding early mid-line fatigue. Aim for moderate intensity and save your energy for the final round. It’s important to pace yourself wisely to finish strong.