A1. Strict Pulling
Advanced: AMRAP unbroken strict pull ups (body must make contact with bar). x 5 sets
Intermediate 1: AMRAP chin ups in 60 sec. x 5 sets
Intermediate 2: Elevated heels ring rows @ 31x1 x 5 sets (this is you if you would typically use a smaller band for your strict chin ups).
Beginner 1: regular ring rows (sit in chair)! @ 31x1 x 5 sets
A2. Front Squats
Advanced - Daily max plus 1 set of doubles.
Beginner: Continue with Poliquin prescription
NOTE: If you did strict pulling yesterday, skip part A1 and JUST do the Front Squats.
B. 5 Rounds (No Clock).
Toes to Bar x 9 (strict for advanced).
Barbell Jumping squats x 6 85/135 lbs (This is for advanced only)! Everyone else, please do either jumping squats without weight or regular air squats. If you are doing Jumping Squats or air squats please do 12-20 reps. If you are doing air squats your tempo is 32x2.
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