Honey Badger Gym – Fitness

Front Squat (5 sets x 2 Pause Front Squats @75% of 1RM
* Pause for 2 seconds at bottom of each squat

)

Weighted Chin-up (5 sets x 3 Strict Weighted Chin-ups @60-70% 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)

12 Min Cap

RX+ SPICY

3 Rounds

30 Alt. DB Snatches (50/35)

30 Toes to bar

RX MILD

3 Rounds

30 Allt. DB Snatches (35+/25+)

20 Toes to bar

PICO

3 Rounds

20 Hang Alt. DB Snatch

20 Hanging Knee Raises