FRIDAY
| Heavy Day
A. Front Squats 6×2 These should be working toward heavy doubles. Lift every 2:30 minutes
B. Clean Primer 5 min EMOM 3 tall power cleans Progressively warm up the weight
C. 8 sets @1:30 2 Squat cleans Increase as you go
Optional D.21-15-9-15-21 Row calories and burpees Rx+ Burpee over the rower
Changing the order this week to focus on the squat strength first. Dropping down to a 6×2 working at 90%+ of your 1rm and pushing the limit a bit.
With the clean primer this week we will be focusing on speed under the bar with some tall cleans receiving in power.
For the cleans we will be progressing to squat clean doubles. These do not have to be TnG but we are looking at 2 lifts within :30-:45 seconds. Build as your form allows you. |
|