Tuesday, Oct 1st, 2024
Barbell Primer (Clean)
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
- Clean High Pull
- Muscle Clean
- Power Clean
Then add loads, bar should be off the floor now
From the Floor x 2
- Clean Lift Off to Knee
- Slow Clean Pull
- Low Hang Power Clean
- Power Clean
Then Complex @ Real Speed, Building to Starting Loads
“Hector”
18:00 EMOM
minute 1: 5 Bench Press 31×1 Tempo
minute 2: Clean Pull + 3 Power Cleans
minute 3: Rest
Bench @ 55-65%
Cleans @ 70%+ of 1RM Power Clean
Optional Accessories
4-5 Sets, For Quality
8 Barbell Bent Over Row 21×1 Tempo
4-6 Strict Dips @ 42×1 Tempo
