1.) Increase loading across most of the working sets.
2.) Maintain proper set-up and range of motion points of performance.
3.) Improve elbow position during the front squat.
EVERY 2:00 X 10 SETS
1 Hang Power Clean + 2 Front Squats
:30 Couch Stretch / Leg
:30 Pigeon Stretch / Leg
10 Barbell Shrugs
10 Supinated Grip Bent Over Rows
We want to increase loading across as many sets as we can, and we want to work to a heavy weight without failing any sets. If there is a significant gap between your power clean weight and your typical front squat weight, then you can increase to 3 front squat reps. Focus on improving your elbow position and maintaining proper squat depth. Don’t load up so heavy that you lose control of your movement patterns. Lifting heavy means that we
balance weight with quality of movement. Substitute 5 DB hang power cleans + 5 DB front squats if you want to keep things simpler and sweatier.