Shoulder Mobility Circuit
Build to heavy triple in 15 minutes @ 41X1 tempo. (4 seconds down, 1 second pause at bottom and top, up FAST)
AMRAP in 20 minutes:
5 Chest to Bar Pullups
10 Ring Dips
15 Overhead Squats (50% of 3RM)
External Rotations x 10 x 3 @ 3010
All – Shoulder Mobility Prep for Front Squat.
Adv – 20 double unders, 10 breaths x 5
Beg – Practice doubles/singles.
Front Squat @ 30X0 and FULL depth.
Adv – 3-2-1 wave load. Second wave heavier than first. Heavy singles but not 1 rep max.
Beg – 5 sets of 3. Increasing weight each set.
Front Squat – Use 60% of heaviest single or 70% of heaviest triple.
Double Unders – Scale accordingly to keep workout under 15 minutes.
Pause at horizontal. Up as fast as possible. Break up into as few sets as possible. Add weight if necessary.