Build Block:
front squat 5-5-5-5-5;
pullups 5-5-5-5-5
This program looks simple. Don’t be fooled. These should be very challenging sets. It should be hard to complete 5 pullups, no matter what scale you’re using.
Choose in this order:
Lat pulldown to collarbone – if too easy, move to the next option.
Prone ring row – shoulders touching the floor, knees bent, butt stays in the air. If too easy, move to the next option.
Prone ring row – shoulders touching the floor, legs straight, butt stays in the air. If too easy, move to the next option.
Eccentric pullup – jump above the bar; pause with chin over bar; slowly lower yourself to a 5-count. If too easy, move to the next option.
1 pullup + 4 kipping pullups – if too easy, move to 5 strict pullups (kip only the ones you can’t complete strict to finish the set of 5.)
If you try an exercise and can only complete 3 reps, immediately finish the set with the exercise listed before it on this list. For example, if you can complete 3 ring rows with your legs straight, no hip drive and good form, then bend your knees and do two more to complete the set. Take the absolute minimal amount of rest within the set.
For Front Squats, your coaches will help you choose a weight that you can complete with good form:
Heels down
Elbows up
Back close to vertical
Bar moving in a vertical path.
The front squat has a trickle-down effect that’s larger than almost any other lift.
If your forearms are tight, you won’t be able to lift your elbows to be perpendicular to your torso.
If your elbows don’t come up quite high enough, you’ll lean forward to compensate.
If you lean forward, your back will round forward to balance your torso.
If you round your back, the bar will likely pull you onto your toes.
If the bar pulls you onto your toes, you’ll increase shear force at the knee – and you’ll already be using your back musculature to hold your torso in a weird position AND using your quads to extend your knee AND firing your traps to try and wrestle the bar into a vertical line AND forcing your shoulders forward in their sockets.
Start by stretching your forearms. 🙂
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