– 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 hears 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 athletes control their bodies back down from the full lockout position before going into the next rep.

**Example Sets**

set 1:
5 Strict Weighted Pull-up @15lbs
-rest –
set 2:
5 Strict Weighted Pull-up @15lbs
-rest-
set 3:
5 Strict Weighted Pull-up @15lbs
-rest –
set 4:
5 Strict Weighted Pull-up @15lbs
-rest –
set 5:
5 Strict Weighted Pull-up @15lbs

Based off of a 30# Weighted Pull-up 1RM

-Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
– Either have everyone squat together and you (coach) count them down into the squat or have a partner count.
– Focus on a tall torso with high elbows. Smooth and controlled, unlock the hips back and then pull straight down with your hamstrings.
– Before descending, we want athletes to take a solid stomach breath to secure the midline.
We start by unlocking the hips back during the descent and then sending them straight down between the heels.
– On the drive, we want to see athletes explode out of the hole with a tall chest while actively pressing up on the bar (think thruster but no press). We are breathing out as we extend at the top.

Example Sets

set 1:
3 Tempo Front Squats @130
-rest –
set 2:
3 Tempo Front Squats @130
-rest-
set 3:
3 Tempo Front Squats @130
-rest-
set 4:
3 Tempo Front Squats @130
-rest-
set 5:
3 Tempo Front Squats @130

Based off of a 200# Front Squat 1RM