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 12
Kettlebell Snatch 8-12-16-20…
*200 m run after each set
Notes
Today’s workout is an ascending ladder of KB snatch coupled with running. You will perform the kettlebell snatches, starting with four reps, and complete a 200 m run. When you return from the run you will add four reps to the kettlebell snatches, and go back out for another run. You will continue in this fashion for 12 minutes.
The kettlebell weight should be light/moderate so that you can complete the set of 16 unbroken (8 reps per arm). You may split the KB snatches up however you want between arms. It is suggested you start splitting them up evenly between arms in the round of 12.
The runs should take no longer than 1:15 across the workout. If this sounds unreasonable, you may lower the distance to 100-150 m.