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8/30/2017-Barbell of the Day

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Week 3:
Prep:
3 Sets:

5 Rack Deliveries
5 Muscle Clean
5 Tall Clean
5 Front Squats

*Drop 1 Rep each round

  1. Clean- Every 2 Minutes- 1 @81%x15
  2. Front Squat– 6-8 Reps @ Read Below; 3 Down Sets
  3. 2″ Deficit Clean Deadlift + Shrug- 4-6 Reps @ Read Below; 3 Down Sets
    *Clean work should be pretty and technical. 80% should allow crisp reps, if you are having an off day adjust accordingly. **Front Squat: If last week you hit:8/6 Reps- Move up 2KG
    7/5  Reps- Move up 1KG
    6/4 Reps- Move up .5KGFor strength pieces, the goal is STILL to hit 8/6 if possible but keep them clean and technical and leave 1-2 reps in the tank. Drop 10% and hit 3 back off sets using the same rep scheme that you hit for top set. This is leg recovery day and this should NOT be grindy!