Single Arm Kettlebell front squat 53/35
Strict pull ups
Max effort static farmer hold
Men-135# each hand
Ladies-75# each hand
Today we will be working on our unilateral stability and building core strength with the Kettlebell front squats. The kettlebell will be held in the front rack position with one arm while performing half the reps, and then switching to the other arm for the remainder of the reps in each set. Really focus on keeping your midline tight.
Pull ups must be performed strict starting from a hanging position and pulling until the chin is over the bar.
Then, when we’re done with that, will have a little fun testing our grip strength. The farmer handles will be loaded for a male or female and the clock starts when you stand up with the weight and stops when you drop it. Who can hold on the longest?
On the squats, scale load first, then reps if needed.
If you can’t perform strict pull-ups, scale to an inverted row.