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9/6/2017-Barbell of the Day

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Week 5:
Prep:
3 Sets:

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

*Drop 1 Rep each round

  1. Clean- Every 1 Minute- 1 @72%x20
  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. 71% should allow crisp reps, if you are having an off day adjust accordingly.

    **Front Squat/Clean Deads: 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!  
  4. Strength Accessory:
    1.  21 Minutes at Moderate Pace
      1. Chin-ups
      2. Barbell Roll-outs
      3. Hammer Curls

    *On all Strength Movements pick a weight/skill that you can get 8-12 reps on the first set. Don’t go to failure. Go to RPE 7 or 8 (two to three reps left) And then rotate to next movement, rotate through for a total of 21 minutes.