Warm-up

Today’s primary focus is the back squat. If you are a person that takes a while to warm-up, please come to the gym early and do what you need to do to prep yourself for this lift.

Take a look at the skills before class today and have a plan for what type of pulling movement you’d like to practice. Pick a drill/progression and have the setup ready to go.

Strength:

Take 20min to build to 1RM Back Squat

Suggested loading: 4×65, 3×70, 2×75, 1×80, 1×85, 1×90, 1×95, 1×101+,1×101+%

Skills Conditioning:

This is a time to practice some skills. For station 1, no singles! Practice your DUBs. For station 2, pick a drill, progression or full movement involving: kipping or butterfly pull-ups/chest to bar pull-ups, bar or ring muscle-ups. Have this planned out BEFORE you start squatting so you can go right into your drill/movement.

Every Minute on the Minute x 12min

1- Double-unders x 30-45sec

2- Gymnastics Pulling x 30-45sec

3- Tuck-up to V-up Complex x 30sec