Barbell Club : 23/03/17

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

 

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

3 x Muscle Clean + 3 x Strict Press - Prog

into 

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

2 x Power Clean + 1 x Front Squats + 2 x Push Press

into 

C. Every 60sec for 4 Sets (4min)

1 x Power Clean + 2 x Front Squat + 2 x Power Jerk

into

D. Every 2min for 8 Sets (16min) -  Working on consistency of the complex keep the weight at 70-80%

1 x Power Clean + 2 x Hang Clean + 3 x Split Jerk

E. Every 2min for 3 Sets (10min) 

2 x Clean Pulls @ 90-100% 

D. Back Squats

5 @ 65%

3 @ 75%

2 @ 80%

2 @ 85%

2 @ 90%