Search

Wednesday 6:30pm Barbell training

Wednesday

Barbell


Tempo Front Squats

*working on front each position & core

4x3x1

5 x 5 (65-75% of 1 rep max )

4 count lower 3 count pause In the bottom 1 count up!


Squat Clean drills

5 sets building light weight

2 Lift offs + 2 clean pulls + 2 3 sec pause below knee into squat cleans


Emom x 8

1 hang squat clean + 1 squat clean


Emom x 8

Build to heavy’ish

1 squat clean


Abs - 1 set

50 Russian twists unbroken

Into :30 sec hollow hold

Into 15 v-Ups

15 views0 comments

Recent Posts

See All

2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re

SOH-Push or Jerk Press 6x6 build to a heavy 70% of 1RM in-between each set 25 DU/60 singles -Drop 10% for Max reps. Rig 15min - running timer OTM: 20 min 4 rounds M1 12/10 Pull ups M2 6 DL & 4 hang p