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
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