Session S3 W5

Warm Up

• Dynamic Stretching
• Burgener Barbell Warm up
• 3 sets of 10 reps of empty bar tempo front squats. Work at a tempo of @53X2. 5 seconds down, 3 seconds at the bottom of the movement, explode out of the hold, then a 2 second hold at the top of the movement before the next repetition.

Workout

• Perform 6 working sets of Front squats with reps of 5-5-3-3-1-1 (after you warm up). These should be two sets of the heaviest 5, 3 or 1 front squats you can perform while maintaining good form each repetition. Take as long of rest as you need between sets, but it isn't recommended to rest for longer than 3 minutes or shorter than 2 minutes between sets.
• Perform 6 working sets of Shoulder Presses with reps of 5-5-3-3-1-1 (after you warm up). These should be two sets of the heaviest 5, 3 or 1 shoulder presses you can perform while maintaining good form each repetition. Take as long of rest as you need between sets, but it isn't recommended to rest for longer than 3 minutes or shorter than 2 minutes between sets.
• 5 sets of 25 repetitions of GHD Parallel Situps, Abmat situps or standard situps).
• Perform 5 max sets of Supinated Pull-ups.

Notes

Make sure to follow the queues and lead with your elbows to protect your back and keep the bar in the front rack position. Squats should be difficult, but good form is always primary to the load.