*The dual KB Front Squat tempo work is intended to re-tool your positions in the squat. Thing quality over quantity/load here, and and get as deep as possible in the bottom position, while maintaining an upright torso and lumbar curve.
Gymnastics (courtesy of CFM)
**during warm up KB Jefferson curls x3 reps x3 sets 10 second descent + 5 second hold at bottom
A1. Strict CTB pull up cluster 4.4 x 3 sets – 3 second pause at top of each rep
A2. Strict stationary dips x3 reps x 3 sets @55X 10 tempo
B. Plank hold on rings x30 seconds **hollow position with scap protraction and arms externally rotated x 3 sets
C. Hanging hollow to arch hold from pull up bar x7 second hold in each position x3 hold in each position x 3 sets
A. Snatch High Pull + Power Snatch from Pause @knee + Overhead Squat w/Pause in bottom; 50%x2; 60%x2; 70%x2x4 (% based off Power Snatch)
**Same percentages as last week; look to improve on technique
B. Dual KB Front Squat; 4-6 reps @3331 tempo (that’s 3-second lower, 3-second pause, 3-seconds up, 1-second pause at the top) x 4 sets; rest 2-3 minutes
C. Bench Supported Prone Row x8x3 (look to increase by 5-10% from last week)
AM/PM (Optional) Session:
40 minute run @easy pace
**make sure this is 3-4 hours before or after your main work; otherwise, skip it.