Front Squat + Weighted Pull-Up
Alternating OTM x 10 (5 Rounds)
Odd – 5 Weighted Pull-Ups
Even – 5 Front Squats
- 15/10 Calorie Assault Bike
- 10 BurpeesLast completed on 18 July, 2018.
Demonstrated by CompTrain Games Athlete, Cole Sager: youtu.be/CIe14EEXruQ.
3 Giant Sets:
50′ DB OH Walking Lunge (left arm)
10 Single DB Stiff-Legged DL (left arm)
50′ DB OH Walking Lunge (right arm)
10 Single DB Stiff-Legged DL (right arm)
21 GHD Sit-Ups
Rest 2:00 between sets.
Completing first on the left side, and then the right, we’ll walking lunge 50′ with the bell overhead followed by 10 stiff legged deadlifts.
On the walking lunge, with this effort not being for time, let’s focus on body position beneath the bell. Push the bicep as close to the ear as we can while extending as if the weight was three times as heavy. Be wary of compensation here… with the weight in our left hand, the body will have the natural tendency to try to sway right to balance. Square off to the center, with midline on and strong.
On the stiff-legged deadlifts, this is as well with a single dumbbell. With the weight in our left hand, as we hinge forward, allow the left leg to trace up and away from our body. In other words, we are planted right the right foot on the ground while the weight is in the left hand, and vice versa for when we switch.
The integrity of the positions is more important than the loadings here… let’s increase as we see fit over the three rounds, keeping the right theme in mind – sound mechanics over load.