Honey Badger Gym – Fitness

Front Squat (Front Squat:
3 Tempo Front Squats x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion)

Between Front squat sets pefrom weighted Strict Chin Up (Supinated)

5 Strict Weighted Pull-ups x 5 sets @50% of 1RM

Weighted Chin-up (5×5 @ 50% between front squat sets)

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)

RX+ SPICY

2 Sets

21-15-9

Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)

Calorie Bike (18-12-6 women)

-Rest 1:1 between sets-

RX MILD

2 Sets

18-12-6

Kettlebell Front Squat (2×35/25) or Dumbbell Front Squats (2×35/2×25)

Calorie Bike (15-10-5 female)

-Rest 1:1 between sets-

PICO

2 Sets

20-16-12 Air Squat

10-8-6 Calorie Bike (8-6-4 female)

-Rest 1:1 between sets-