A. Front Squats
Beginners: 5, 5, 5 @ 22x2, rest 1 min.
Intermediate: 3, 3, 3, 3; rest 1 min.
Advanced: Find your 1RM, drop 20 lbs and do 2 reps x 3 sets; rest 1 min.
B. For Time:
Accumulate 7 arms only rope climbs and 30 hspu. Partition as needed. Set your hspu height to what you can do for 3-4 reps when fresh.
This is for time but expect it to take awhile.
How to Scale?
if arms only rope climb is too tough for you, do 15 chin-ups or pull-ups (static of course).
If you cannot do a strict pull-up, but you are close, have someone spot you and accumulate 15 pull-ups.
IF you cannot hold yourself over the bar for 5 sec, do 30 ring rows.
If you do not have a strict push-up, accumulate 30 reps at a height that you can do 2-3 reps in a row.
Excellent work at 11 and 12 noon today. I think folks were surprised by how many reps they accumulated.
ReplyDeleteThanks for the awesome Mobility class Ariane. I will have super stellar shoulder positioning now in my front squats after all of that. :)
ReplyDeleteHad a great time coaching tonight!
ReplyDeleteEveryone worked really hard on their pushing & pulling; good work!
And the Mobility & Pre-Hab was as rewarding as always. Love seeing people hanging out in the bottom of a nice squatting position.