Build to a heavy complex.
Athletes complete the entire complex before resting the barbell.
1 set every 3 minutes.
The lunge weight will likely be the limiting factor.
5 sets for load:
3 power cleans
6 alternating front rack lunges
20 weighted supermans
:30 standing quad stretch/side
:30 quad foam roll/side
WHITE BOARD BRIEF
Target load | As heavy as possible
The goal for today’s lower body strength day is to build to as heavy of a weight as possible while maintaining proper technique.
Perform the entire complex unbroken, holding onto the barbell for all 9 reps.
The front rack lunge will likely be the limiting factor because typically you can power clean more weight for 3 reps than you can front rack lunge for 6.
Feel free to rest with the barbell in the front rack during the lunges or the power cleans. As long as the barbell doesn’t rest on the floor, it counts!
You will have a good chunk of rest.