Tuesday Group Strength and Conditioning

Back squats 10 X 3reps @72% of 1RM

Be sure to warm up your front squat separately. Don’t assume that just because you lifted a heavier weight with back squat, you will be prepped for 72% front squat.

Front squats 3 X 3 reps @72% of 1RM *Use the same weight for all 3 sets

Strict Pull-up, W4 4 sets of: 0 Pull-ups: 3-5 reps.

Controlled Negatives, jump up control down. No bands!

1-3 Pull-ups: 5 reps. Max reps on your own every set, then finish up remaining sets with partner helping in sticky point.

5+ Pull-ups: 10 reps. Normal speed up and down. If unbroken, add weight.

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