Barbell Club : 20/04/17

New Week Cycle

Week 4 - 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 12min Window work up to a daily.

Front Squat & Split Jerk - Daily

 

B. Every 90sec x 8 (12min) 

1 . 1 x Clean (Build to a daily max)

** Take 10sec b/t each rep**

C. Clean Pulls 5 x 1 @ 100-110%

 

Extra -Strength Conditioning

Back Squats 3 x 2 @ 90%

Push Press 3 x 5

 

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