Skill: OH Squat and Pull Up
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ADVANCED
A. Front Squat
2@70%, 2@75%, 2@85%, 2@90%
B. WORKOUT 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats @43/29 kg
10 chest to bar
From 3:00-6:00
2 rounds of:
12 overhead squats @43/29 kg
12 chest to bar
From 6:00-9:00
2 rounds of:
14 overhead squats @43/29 kg
14 chest to bar
Etc., following same pattern until you fail to complete both rounds
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INTERMEDIATE
A. Front Squat
2@70%, 2@75%, 2@85%, 2@90%
B. WORKOUT 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats @30/20 kg
10 Pull Up
From 3:00-6:00
2 rounds of:
12 overhead squats @30/20 kg
12 Pull Up
From 6:00-9:00
2 rounds of:
14 overhead squats @30/20 kg
14 pull up
Etc., following same pattern until you fail to complete both rounds
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BEGINNER
A. Front Squat
10 reps for 5 sets @by feel
B. WORKOUT 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats @by feel
10 junmping pull up
From 3:00-6:00
2 rounds of:
12 overhead squats @by feel
12 jumping pull up
From 6:00-9:00
2 rounds of:
14 overhead squats @by feel
14 jumping pull up
Etc., following same pattern until you fail to complete both rounds