A. Split squat – 3×10 reps per leg. Increase weight 5-10 lbs from last week. Focus on stable, smooth movement, keeping the knee stacked over top of the ankle at the bottom. Yes, we know these are tough, but they are worth it. We do a lot of strength work (back squat, front squat, cleans, etc.) in a symmetrical stance, but we also need to practice being stable and strong on one leg (more or less). By now you will have noticed that the back leg can play a significant role in the drive up in the split squat, but the focus should be on that front leg.
B. Single leg deadlift – 3×5, as heavy as possible with 2 KBs or DBs. We did these in the EMOM last Tuesday, but today we’re going to go heavier. These may also be done with a barbell, although this is a bit more of a challenge.
C. Pull-up strength:
- 4 max effort sets of strict pull-ups with a 3 second negative on each rep. Practice some beat swings in between your sets. Substitute banded/partner-assisted pull-ups or hinge rows, still with the 3 second negatives.
- 3 max effort sets of half pull-ups (top half). Start with your chin over the bar, lower yourself to a 90-degree elbow angle (bar about forehead height) and pull yourself back up. Substitute 1 1/2 rep ring rows.
D. Mobility and/or Monday’s core work.