Barbell Club : 13/04/17

New Week Cycle

Week 3 - Clean & Jerk

  • Warm Up: General Self Preparation & Mobility
  • Extra: 2 Rounds x Russian Baby Makers x 8 + Box Shoulder Openers x 20sec
  • Barbell Routine x 1 Round

 

A. In A 10min Window work up to a daily Split Jerk

Split Jerk - Daily

 

B. Every 90sec x 6 (9min) 

1 x Halted Pull (Below Knee) + 1 x Clean (Build to a daily max)

 

C. Every 60sec x 9 (9min)

1 x Clean @ 85% of the daily max

 

D. Clean Pulls 3 x 3 @ 100% 

 

Extra -Strength Conditioning

Back Squats 3 x 2 @ 80-85-90%

Push Press 4 x 6