Tempo Front Squat 5×3

* Use the same weight for each set.

* Rest as needed between sets.

70% 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 5-5-5-5-5

* Rest as needed between sets.

50-60% 1RM

Supinated grip.

Scaling Options:
– Unweighted Strict Chin-up
– Assisted Banded Strict Chin-up
– Chin up negatives (control the descent as much as possible)

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.

5 rounds, 3 mins each, for max reps of:

20 Bench Press, 135/95 lbs

max reps in remaining time Row Calories

* Rest 1 min

Stimulus for the workout is moderate-high intensity, where athletes will really have to choose weight carefully on the bench to keep fast/smooth sets while avoiding failure. Athletes are attacking and getting on the rower at a consistently fast pace. This workout is all about how quickly we can get through the bench and have at least 90 secs + of time for Max Calorie Row.