FRIDAY 260828
“THE FRONT SQUAT STRENGTH DAY”
7X3 Front Squat
Mandatory 2 minute rest between sets.
Today’s effort will be based on your previous effort on 260714.
Set 1 – 70%
Set 2 – 75%
Set 3 – 80%
Set 4 – 85%
Set 5 – 90%
Set 6 – 95%
Set 7 – 100%+
Volume builds the base that peak strength sits on. Today we are hunting a clean, percentages-based wave building up to your previous 3RM. Treat every single effort as a test of your bar speed. Stay tight, trust the math, and drive hard out of the bottom.
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Strength & Olympic Lifting
Week 1 of 8 – Series Cleans
Position & Speed
3×5 Tall Muscle Clean
5×3 Hang Power Clean (from mid thigh and @ 50-60% 1RM)
5×3 Hang Power Clean @ 65-70%
Accessory Work:
3 Rounds
8 Romanian Deadlift
10 Barbell Bent Over Row
8/leg Single-Leg DB RDL
30 sec Hollow Hold
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting (90 minute class)
430PM – Workout of the Day