FRIDAY
| Strength
12:00 EMOM, Alternating Minutes minute 1: Hang Power Clean + TnG Power Clean minute 2: Clean and Jerk
Perform @ 70%+ of Limiter (either Hang Power Clean or Jerk)
For the Hang Power Clean + TnG Power Clean, we are looking to emphasize hip extension and keeping the bar close. Then on the alternating minute we will work on a full Clean and Jerk with the emphasis on extending through the bar before pulling aggressively into a Squat Clean. |
| Sterngth
For Load
Every 3:00 x 3 Sets 3 Front Squats @ 80-85% Rest 30 seconds 5 Back Squats @ Same Load
This one is a good little mix of hitting a heavy 3 reps on Front Squats for 3 sets, but having our drop sets build speed and stamina in the squat with 5 Back Squats at a similar load. As an example if you have a 100kg Front Squat, we will perform the 3 reps @ 84kg, rest 30 seconds then perform 5 Back Squats at 84kg.. |