Strength
3 sets of 6-8 reps at 21X1
In Between working sets:
chin up negatives with :05 descent x 3-5 reps
:10 exaggerated front rack hold x 3 reps
Notes
The Frankenstein front squat will force you into maintaining an upright posture throughout the range of motion to prevent the bar from rolling off the front of the shoulders. You will also not have an front rack mobility limitations holding you back.
Use a box under your feet for assistance if you need to on the chin up negatives.
Maintain a full grip on the front rack stretch and try to force the elbows up throughout the :10 while keeping your legs, glutes, and core engaged to prevent any compensations lower down the kinetic chain.
Conditioning
AMRAP 15
300-400 m run
12 barbell front rack reverse lunges
10 toe to bar
Notes
Today’s workout is an AMRAP of running, barbell front rack reverse lunges, and toe to bar. Your score is the total number of rounds and reps.
The runs should not take longer than 2:00 across the workout. Choose your running distance accordingly. The barbell front rack reverse lunges should be done at a light/moderate weight, and stay unbroken the entire workout. The toe to bar can be done in 1-2 sets. You may substitute hanging knee raises.