“Foundations of POWER” week 14  day 5

front squat

  • 3 x 3 : tempo front squat (3/2/1) increasing weight, get comfortable in bottom
  • front squat – 3rm

barbell conditioning

emom x 16 : start @ 50% of your NEW 3rm front squat

  • min 1 – 3 :
    • 1 liftoff to power position + 1 pull (from power) + 1 hang squat clean + 2 front squat
  • min 4 -7 :
    • 1 liftoff (above knee) + 1 hang squat clean (from liftoff) + 1  front squat
  • min 8 – 12 :
    • 1 clean pull + 1 squat clean
  • min 12 – 16 :
    • 1 squat clean