Strength
Strict pull up work
3x ME or 15 minutes strict work
Workout
4 Rounds
200m Run
10 Front Squats (165/105) (or 75% 1RM)
15 Box Jumps (24/20)
**Great way to start off the week – pull ups, running, front squats, and box jumps. Pull ups, for those who don’t have them, time to use the bands, do some negatives, do some banded pull downs. Whatever you do today, don’t limit it to today! Take pieces of what you do – 1-2 movements – and do them EVERY.TIME you come in the gym. Get in early, stay a little later. And I’m talking to those people with kipping pull ups and zero strict pull ups. Work on your strict pulls.
For the workout, the run is short, but the squatting weight is a bit on the heavy side. If you need to scale the weight, choose something you can still do in only 2 sets if you need to break up the reps. Mentally, though, think about the 12 rep set we did on Friday. Grind. And if you notice that we’re doing some high rep box jumps afterwards, you don’t need me to tell you that your legs might be feeling like Jello, right? Right.