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8/9/2017-Barbell of the Day

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Week 1:

Prep: 3 Sets:
5 Rack Deliveries
5 Muscle Clean
5 Tall Clean
5 Front Squats

  1. Clean- EMOM- 1 @70%x20
  2. Front  Squat– 6-8 Reps @ 70%; 3 Down Sets
  3. 2″ Deficit Clean Deadlift + Shrug- 4-6 Reps @ 80%; 3 Down Sets

*Clean work should be pretty and technical. 70% should allow crisp reps, if you are having an off day adjust accordingly. 

**For strength pieces the goal is to hit 8 or 6 respectively if possible but keep them clean and technical and leave a rep in the tank. Drop 10% and hit 3 back off sets using the same rep scheme that you hit for top set.