FRIDAY
| Heavy Day
Get Large Friday is here again!!
A. Primer 5 min EMOM 2 hang clean pulls + 1 hang power clean
B. 10:30 min every 1:30 2 hang power cleans Increase as you go
C. Front squat 2min sets 5-3-1-5-3-1 Two waves; increase weight across first 3 sets then drop it back down but heavier than set 1 of first wave.
Optional D: We know Heavy Day can be fairly taxing. If you are not feeling all of the lifting and just want to work the technique this is fine.
Feel free to sub the squats for machine cardio.
3x4min TABATA 2 mins rest between each Round 1 20 on 10 off Round 2 20 on 10 off Round 3 10 on 20 off
Today we are repeating what we saw last week so this is a good time to add a little bit more weight now that you are familiar with the session. This is the beauty of structured repetition with programming; it allows for clear progression. You can build strength without being limited by coordination or technique with every session that you repeat as it becomes more and more automatic. |
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