WHITEBOARD BRIEF

– Strength: We have a ”barbell heavy” day today. Not necessarily heavy in the traditional load sense but heavy regarding the volume that the barbell will be in your hands for. We have three total barbell movements today. Two of them: the squat snatches and power cleans you can choose to add weight across your working sets or stay light to develop and refine your technique. If you choose to add weight you can work your way up to a tough double. The front squats are our last movement and you will be building across 4 sets of a tough set of 4 reps.

STRENGTH

1) Squat Snatch: 8 x 2. Rest 90s.
– add weight each set or technique work
– Reset on each rep
2) Power Clean: 6 x 2. Rest 90s.
– add weight each set or technique work
– Reset on each rep
3) Front Squat: 4 x 4. Rest 90s.
– build to a moderately heavy set of 4.
– If you have access to chains, use them.

EXTRA CREDIT

Band Resisted Russian KBS: 4 x 25. Rest 60s.
– Sumo Stance