Thursday 1/2/25

21-15-9:

• Front squats 205/145
• Chest-to-bar pull-ups

Stimulus and Strategy: Today’s workout is a moderate-to-heavy sprint effort. While this workout does have Fran vibes, expect it to be a bit more challenging. Use a weight and volume for the front squats that allow you to complete the reps in 3 sets or less. For example, completing the set of 21 as 7/7/7. For the chest-to-bar pull-ups, you should be able to complete the reps in a similar manner.

Scaling: Reduce the loading of the barbell to complete each round in 3 sets or less. If you prefer to attempt the prescribed load and pull-up variation, reduce the volume to 15-12-9 or 12-9-6 reps.
To decrease the complexity of the front squat, consider using dumbbells held in a front rack or a kettle-bell held in a goblet position. For the chest-to-bar pull-ups, reduce the complexity by performing chin-over-bar pull-ups, jumping pull-ups, or ring rows.

In case of injury or limitations, perform your front squats to an elevated target, or substitute with a front-rack lunge, or an air squat. For the chest-to-bar pull-ups, perform single-arm ring rows or a bent-over dumbbell row.