Wednesday March 16th
Build to a new 3-rep max.
All sets heavier than 70% or more.
New set every 3 minutes.
7 sets for load:
3 hang squat cleans
:40 alternating single-leg squats
– Rest :20
2:00 frog stretch
WHITE BOARD BRIEF
Target | Build to a new 3-rep max
This heavy day is plopped right into the middle of the week as a break from higher intensity that we’ll see elsewhere. And it’s the first time going below parallel in a few days so the legs should feel good and strong!
Plan to start at a heavy load, around 70% or more of your 1-rep hang clean, for the first working set.
If we’re decent at pulling under a barbell, the goal is to go heavy and build to a max for the day. If not, we want to find a load that is challenging, but still is manageable enough to practice pulling under.
After the lifting, we’ll work on some single-leg squat skill work. The goal of this piece should be to get faster each minute as you work on your technique.