11/1/2017-Barbell of the Day
Prep: 3 Sets:
5 Rack Deliveries
5 Muscle Clean
5 Tall Clean
5 Front Squats
- Hang Clean(Above knee)- EMOM- 1 @70%x20
- Front Squat– 6-8 Reps @ 60%; 3 Down Sets
- Clean Deadlift – 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.
2017 11 01