“No one was ever wise by chance.” – Seneca
Let’s pretend we have two individuals out hiking in the woods. The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him. One took the effort to learn from it, one did not. Wisdom isn’t by chance. It is by choice.
- Complete 1 set of chest to bar pull-ups for max reps. These can be kipping, butterfly, or strict.
- Score: Total Reps MODIFICATIONS
- Pull-Ups - Banded Chest To Bar - Ring Rows With Feet Elevated - Barbell Bent Over Rows
- Athletes should start their first working set @ 70-80% of their 1RM front squat .
- Barbell should come from a rack. - Reps must be completed unbroken each set. Athletes can pause in the front rack standing tall between reps if needed.
- Score: Enter heaviest set of 3.
WARM UP
:030s Bottom Of Air Squat Hold with wrist stretch Elbow Rotations 30s Empty Barbell Bottom of Front Squat Hold10 Empty Barbell Front Squats
5 Front Squats (Light Weight)3 Front Squats (Moderate Weight)...Keep building until you reach 70-80%
MODIFICATIONS
- Reduce Reps- Reduce Percentage - Sub Dumbbells
- Hold on for unbroken sets of front squats. If you are able, squat clean the first rep to get started each set started up right away.
- Let's focus on strong foot clamps for our rope climbs. The stronger our clamp is, the less work we'll need to do with our arms. MODIFICATIONS
FRONT SQUATS- Reduce Reps- Reduce Loading - Sub Dumbbells - 1.5x Air Squats
ROPE CLIMBS- Reduce Climb Height- 5 Strict Pull-Ups = 1 Rope- 5 Toes To Bar = 1 Rope- 6 Alternating Dumbbell Plank Rows = 1 Rope