Honey Badger Gym – Fitness

Front Squat (5 sets of 2 Pause Front Squats @70% of 1RM *2-3 second pause*)

Superset with Weighted Strict Chin Up (Supinated)

5 sets of 3 @65% of 1RM

Weighted Chin-up (Weighted Strict Chin Up (Supinated)
5 sets of 3 Strict Weighted Chin-ups @65% of 1RM)

Strict Chin up Scaling Options:

Strict Pull-up (pronated grip)

Assistant Banded Strict Pull-up

How to approach the lifts

Supinated Grip

Use belts, dumbbells, kettlebells, or clips to support the weight.

Focus on the hollow torso and having a straight-line pull.

Always start from a dead hang position with the ears in line with the biceps. The grip should be just outside the shoulders making sure we wrap pinkies first before the thumbs.

During the ascent, we start by activating the scaps sending the head back and lining the chest directly underneath the bar.

We want to keep the legs locked out straight, head neutral, and core/hips engaged during the pull and descent.

Make sure we control our bodies back down from the full lockout position.

Metcon (Time)

15 MIN CAP

Spicy RX+

3 rounds

400m Run

20 Toes to Bar

20 Sit Ups

Mild RX

3 rounds

400m Run

15 Toes to Bar

15 Sit Ups

PICO

3 rounds

300-400m Run or Row

20 Hanging Knee Raises

20 Sit Ups