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