Front Squat/Weighted Pull ups (Weight)
Alternating OTM x 10 (5 Rounds)
Odd – 5 Weighted Pull-Ups
Even – 5 Front Squats
All squat repetitions are taken from the rack, and a dip belt is preferred for the weighted pull-ups. A lighter dumbbell between the thighs or ankles also works here.
On these weighted pull-ups, we are specifically looking for strict reps. We want the strict strength stimulus today. Modification options first move towards an unweighted strict pull-up, but can also include using bands to build our strength. If we are between 2-3 strict pull-ups, let’s choose a band tension that allows for ~10 repetitions unbroken, and complete the 5 reps per set here.
Death Race (Time)
15/10 Calorie Assault Bike (20/16 Row)
Body Armor (No Measure)
3 Giant Sets:
50′ DB OH Walking Lunge (left arm)
10 Single DB Stiff-Legged DL (left arm)
50′ DB OH Walking Lunge (right arm)
10 Single DB Stiff-Legged DL (right arm)
21 GHD Sit-Ups
Rest 2:00 between sets.
Completing first on the left side, and then the right, we’ll walking lunge 50′ with the bell overhead followed by 10 stiff legged deadlifts.
On the walking lunge, with this effort not being for time, let’s focus on body position beneath the bell. Push the bicep as close to the ear as we can while extending as if the weight was three times as heavy. Be wary of compensation here… with the weight in our left hand, the body will have the natural tendency to try to sway right to balance. Square off to the center, with midline on and strong.
On the stiff-legged deadlifts, this is as well with a single dumbbell. With the weight in our left hand, as we hinge forward, allow the left leg to trace up and away from our body. In other words, we are planted right the right foot on the ground while the weight is in the left hand, and vice versa for when we switch.
The integrity of the positions is more important than the loadings here… let’s increase as we see fit over the three rounds, keeping the right theme in mind – sound mechanics over load.
2019 05 30