Upper Body Pressing, Hinge work (clean, snatch, swing, deadlift) and a mono structural movement like running, rowing or bike.  This will be a longer style of workout with lower loading. Our goal will be to work over the 20 minute mark each Monday. 

Front Squats We are going to have two progressions to follow here.  Fitness and Performance.  Performance should be used if you have a true 1 RM to work form and if you have been squatting heavy for 6+ months too many years. Fitness should be used if you are newer to lifting, do not want to hit a 1 rep max or want to rest due to activities outside of the gym.  Tuesday will be for load and Saturday will be for Speed. 
Performance: 5 sets of 5 Reps 65%5 sets of 4 reps 70%5 sets of 4 reps 75%6 sets 3 reps 80%6 sets 2 reps 90%7 sets 1 rep 95-100%

Fitness: 4 sets of 6 reps 4 sets of 6 reps 5 sets of 4 reps 5 sets of 4 reps 6 sets of 3 reps 6 sets of 2 reps 
We will finish the day with lower body pushing and upper body pulling. The workout will be shorter and not as intense. 

Power Cleans

Today we will have more of a strength bias.  The workout will not be for intensity.  We will focus on EMOMS and quality work.  This will promote recovery and give us a good day during the week to put the focus on movement not speed. 

We will start with gymnastics skill work that will fold into the workout of the day.  Short emoms and quality work to warm us up for using the movement in a workout. 

Front Squats Speed squats help develop strength.  They give you time to recover while still squatting and promote and explosive drive out of the hole.  Keep your form in check and do not worry about getting a strength pump today.

Performance: 5×5 @ 45%5×5 @ 55%5×5 @60%5×5 @55%5×5 @60%
Fitness:  This will be the similar or same rep scheme as Tuesday.  Work with loads that you can move and still make adjustments with.  Before working your absolute strength it is important to build a base of technically sound movements. 

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