FRIDAY
| Heavy Day
A. Primer 5 min EMOM 3 muscle cleans High hang, hang, mid shin Progressively warm up the weight
Straight into B. 6 set @ 1:30 1 power clean Increase as you go
C. Front squat 6×3 Start at 80% and add weight in small increments Lift every 2:30 minutes
Optional D: 6x400m Repeats 1:1 rest in between. Preference here is skiing, rowing, and running. If you bike then double the distance.
Moving from hang power cleans to power cleans today, as we introduce the first pull, don’t lose all the good positioning you practised going from the hang. The biggest mistake I see people make in the first pull? Rushing it! The first pull is positional and is surprisingly slow.. |
|