Front squat
Set 1: 8 Front Squats @ 58%
Set 2: 6 Front Squats @ 67%
Set 3: 4 Front Squats @ 76%
Set 4: 8 Front Squats @ 61%
Set 5: 6 Front Squats @ 70%
Set 6: 4 Front Squats @ 79%
Rest 1-2 Minutes Between Sets
WORKOUT
"Daniel"
For Time:
50 Pull-ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-ups
Time Cap: 25 Minutes
KG | (43/29)
OPEN-GAMES
FOR THE COACH
Stimulus
Medium to long range grind, meaning that we want to pace ourselves in the front half of this hero workout in order to be able to maintain or kick it up a notch in the back half.
Pull-up | 4:00 or less each
400 Meter Run | 2:30 or less
800 Meter Run | 5:00 or less
Thrusters | Light. 2:00 or less. 2 sets or less.
The One | Teaching Focus
Push the rig, pull the rig
With 100 pull ups today we’ll focus on the mechanics of the kip. Even if many of your athletes modify to ring rows or jumping pull ups today, the teaching focus and drills will help them improve their coordination and skill with the kip swing. The focus here is to “push and pull” the rig to keep the pull up shoulder initiated rather than hip initiated.
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