Front Squat
Max Repetitions of Front Squats @ 80%
*To Technical Failure
"Make It A Double"
For Time:
21 Pull-ups
42 Double Unders
21 Front Squats
42 Double Unders
18 Pull-ups
36 Double Unders
18 Front Squats
36 Double Unders
15 Pull-ups
30 Double Unders
15 Front Squats
30 Double Unders
Barbell: (115/85)
Time Cap: 15 Minutes
KG | (52/38)
For Time:
21 Pull-ups
42 Crossover Single-unders
21 Front Squats
42 Double Unders
18 Chest To Bar Pull-ups
36 Crossover Single-unders
18 Front Squats
36 Double Unders
15 Bar Muscle Ups
30 Crossover Single-unders
15 Front Squats
30 Double Unders
Barbell: (135/95)
Time Cap: 15 Minutes
KG | (61/43)
In part 1, we’re getting started with a new micro cycle within the max repetitions strength cycle. In the cycle we’re continuing to target “technical” failure and not actual reps to full failure. Athletes should target 6-12 reps at 80% of their 1RM.
In part 2 we have a fun couplet and unique format. In this workout athletes should manage their effort on the front end so that they can increase their pace as the volume begins to drop.
Time to complete work
Pull Ups | 3/2/1 sets respectively
Front Squats | Light load. 3/2/1 sets respectively
Double Unders | :60/:45/:30 respectively
Bar stays over the foot
In the front squats we want to emphasize a straight bar path and maintaining the load over the center of mass throughout the rep. You can cue this specifically by having the athlete focus on lifting the chest or elbows throughout the rep.
Pull ups
Banded Pull-Ups
Ring Rows
Jumping Pull-ups
Alternating Dumbbell Plank Rows
Front Squats
Reduce Loading
Reduce Reps
Sub Dumbbells
2x Air Squats
Double Unders
Reduce Reps
1.5x Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
:60/:45/:30 On Any Machine
In part 1, make sure that athletes have a very clear understanding of the stimulus target for the day. Athletes should know that the rep target is 6-12 reps and that “technical” failure means a deviation in mechanics or a slowing in bar speed.
In part 2, you can allow athletes to share a barbell and start on different movements. For example, one athlete would begin with the pull up couplet while the other begins with the front squat couplet.
Whiteboard Brief
General Flow
CT Barbell Flow
Pull ups & Double Unders | tell, show, do, check
Front Squat | tell, show, do, check
Practice Round
Break
Workout adjustments if needed
Look For
Monitor the position of the elbows during the pull-up. They should point down and slightly back, not flare out to the sides.
Encourage athletes to keep their hands down and in front of their body and to maintain straight legs as they jump.
Maintain focus on the teaching point of keeping the bar over the midfoot & center of mass throughout the rep. Cue athletes to keep their elbows high and chest lifted.
For Time:
21 Alternating DB plank row
42 Double Unders
21 DB Front Squats
42 Double Unders
18 Alternating DB plank row
36 Double Unders
18 DB Front Squats
36 Double Unders
15 Alternating DB plank row
30 Double Unders
15 DB Front Squats
30 Double Unders
“Death is one prophecy that hasn’t failed.” – Edmund Wilson
Have you ever been asked, “What would you do if you only had a week to live?”
Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.
But the morbid truth, is that we *all* have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.
3 Sets
12 KB horn curls
6 KB arnold press each arm
