A) Front Squat:
5 x 3 @ 3011
No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add a few lbs to last week.
B) Chin Up:
5 x 3 @ 3011
No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add resistance or use band assistance that allows you to perform the reps at the prescribed tempo. As an alternative, perform Tall Kneeling Band Pulldowns. In either case the goal is use a more challenging variation than last week. Keep your neck neutral and avoid “chinning” yourself over the bar. Instead, keep the focus on the lats by pulling the elbows back and down toward the hips. The cue to “pull the bar/band to your sternum” may be helpful here.
Post loads to comments.
Week 5 of 6
5 Rounds for Time:
9 Thrusters 115/80
The barbell should be medium-heavy for you but unbroken. Modify the dubs to Alternating Foot Steps or 2x Singles as needed.
Post time and Rx to comments.
Thanks to everyone who came out to the gym and made the Community Potluck a special night. Your cooking, good company, and karaoke-ing are what make this a special place. Thanks also to Coach Brett for organizing another great event!
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