CLEAN PULL WORK
E2:30MOM3: Tempo/Slow Clean Pull
Perform each set with a 5s tempo pull.
NOTE: Focus on leg drive versus use of the arms during the pull.
1st set: 3 @ 95%
2nd set: 3 @ 95%
3rd set: 3 @ 95%
% of Clean
BACK SQUAT TECHNIQUE PRIMER/WARM UP
E2:30MOM1
Perform the set as…
3x (1 1/4 Back Squat) @ 60%
TOTAL 3 REPS PER SET
% of Back Squat
BACK SQUAT WORK
E2:30MOM4
Perform each set as…
1st & 2nd set: 2x (1 1/4 Back Squat) + 2 Back Squat
TOTAL 4 REPS PER SET
3rd & 4th set: 1x (1 1/4 Back Squat) + 2 Back Squat
TOTAL 3 REPS PER SET
1st set: 70%
2nd set: 75%
3rd set: 80%
4th set: 80%
% of Back Squat
ACCESSORIZE
A) Filly Z Press
E1:30MOM3
Perform each set with a moderate kettlebell and dumbbell.
NOTE: Movement should be completed in seated position.
TOTAL 12 REPS PER SET (6 PRESS PER ARM)
B) Plank Crunch
E1:30MOM3
Complete each set with slow and controlled reps.
TOTAL 15-20 REPS