Barbell Club : 21/03/17

  • Warm Up: General Self Preparation & Mobility
  • Invictus Barbell complex 2 x 3s

 

A. Every 60sec for 3 Sets (3min)

2 x Muscle Snatch + 2 x OH Squats - Prog

into 

B. Every 60sec for 3 Sets (3min)

2 x Power Snatch + 2 x Snatch Balance  (w/ 2sec Pause at bottom) @ 50%

into 

C. Every 90sec for 4 Sets (6min)

2  x Tall Snatch  (Hips) + 1 x Hang Snatch (mid thigh)

into

D. Every 2min for 6 Sets (12min) -  Working on consistency of the complex keep the weight at 60-70%

2 x Hang Snatch + 1 x Snatch 

 

E. Every 2min for 3 Sets (6min) 

2 x Snatch Pulls @ 105% 

 

D. Front Squats

5 @ 65%

3 @ 75%

2 @ 80%

2 @ 85%

2 @ 90%