Week 5 Training 3

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Warm up

2 Rounds

5 x Walkouts
10 x Seated banded Hip abduction
10 x Scapula pull ups

3 Rounds - with empty BB

10 x Elbow rotations
5 x Tempo Front squat (5 sec down)
5 x One and a half Front squat

A) Front squat

4 sets of 4 reps tempo front squat (3 sec down) with hold in bottom position (2 sec hold)

Rest 2 min between sets

Comment: Do some warm up sets and then use the same weight for the 4 sets. RIR 3. RIR= Reps in reserve (performed with a weight where you can do 3 more reps before failure).

B) Pull up

5 sets: 8-6-4-6-8 reps

Rest 1-2 min between sets

Comment: If you are challenged, use a band or if possible do the pull ups with weight. Build up in weight when reps get fewer and drop in weight when reps increase.