A. Tempo Front Squat – Heaviest Possible for the day; 4 Sec decent, 2 sec pause a bottom
B. “Triple Beam”
Run 400 Meters
15 Burpees over bar
21 Front Squats@95/65
Alpha – as written
Bravo – 75/55
Charlie – 65/45
Delta – Goblet Squats
If you have a wrist issue you may use a rack and straps for the front squats
A1. Tempo Chest to Bar Chin-Ups – 3-6 x 5 sets; Regular speed on the way up, 4 sec eccentric, 2 sec pause at the bottom, make sure you keep your shoulders down on the eccentric portion. Make those lats work. If 6 reps isn’t very tough add a rep or 2 to each round.
A2. Chin-Ups – 3-5 x 5 sets
A3. Partner assisted Chin-Ups – 8 sets of 2; have a partner assist you just enough to help you up. Only do this one if you are close to getting a Chin-Up on your own.
A4. Banded Chin-Ups – 8 sets of 2-3