Written by Gilaad cohen

Tuesday 3.9.21

3 sets

  1. Tempo front squats x 4, at about 65-70% of clean
    3 sec eccentric, 2 sec pause at bottom
  2. Choose one:
    A. Max strict pull-ups
    B. Cluster pull ups – 1.1.1.1.1.1 or 2.2.2.2.2, :10 rest between each single or double
    C. Banded pull-ups – 8-10

3 Sets

  1. Front foot elevated DB reverse lunge x 8 each leg
  2. Gorilla row x 16-20 alternating

3 sets
Sled drag backwards 100’ tough weight
50’ alligator walk or low bear crawl

If alligator walk is not tough add a push up at every seam on the rubber floor.

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