John Fadel
Monday PivotX- 6am/9:15am/4:30pm
Updated: Aug 21
Chest to Bar Pull-ups
Max Unbroken Chest to Bar Pull-ups
-focus is cycle time
Instead of big circular motions, work on more up and down movement to the bar.
Modifications:
- Pull-UpsÂ
- Banded Chest To Bar
- Ring Rows With Feet Elevated
- Barbell Bent Over Rows Â
Front Squat
5 Sets [Building to Heavy]:
3 Front Squats
Rest 1-2 Minutes Between Sets.
"Most Dope"
10 Rounds For Time:
10-9-8-7-6-5-4-3-2-1 Front Squats 115 / 85 lb
1 Rope Climb (15ft.)
Time Cap: 15 Minutes
Modifications:
FRONT SQUATS
- Reduce Reps
- Reduce Loading
- Sub Dumbbells
- 1.5x Air Squats
ROPE CLIMBS
- Reduce Climb Height
- 5 Strict Pull-Ups = 1 Rope
- 5 Toes To Bar = 1 Rope
- 6 Alternating Dumbbell Plank Rows = 1 Rope