Strength 1
Pause power clean + hang squat clean
Heavy 3
Strength 2
Dips
4 x ME (max effort) – unweighted
4 x 5 – weighted
Super set
Yates Row
4 x 10
**A little more pulling today after yesterday’s rowing and pull ups, but we’re gonna slow it down so you can focus on technique. Everyone can use at least 5-10 minutes working with a PVC pipe or empty barbell drilling the basics of the clean, whether engaging your lats to keep the bar close to your body, or if it’s controlling the path of of the bar so it doesn’t fly away from you . These are some great videos to help you out.
There were some dips in last Saturday’s workout if you missed it, so here’s a chance to work on your dip/pressing, as well as weighted dips if you already have at least 5 strict dips. Still working on dips? Here are some progressions you can do – supports (hold at the top), negatives, and partials.
These will be super setted or alternated with Yates rows. This is a barbell row with a reverse grip. The weight on this will stay the same each round. You’ll take 1-3 rounds to find a working weight, one that you can move the bar without kipping, and stay there for all 4 sets. You’re not trying to find a max Yates row weight. I want to see a heavy weight you can move for 40 reps.