Barbell Club : 06/04/17

New Week Cycle

Week 2 - 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 complete 6 Rounds of the following complex working on position and balance in the split.

1 x Power Jerk + 2 x Split Jerk (Pause 2sec in the split) 

Use a load that allows speed into the bottom. DIP - DRIVE - DROP - RECOVER

 

B. Every 2min x 5 (10min) 

2 x Hang Clean + 1 Clean (Build to a daily max)

 

C. Every 90sec x 6 (9min)

1 . 1 x Clean @ 90% of the daily max

 

D. Clean Pulls 5 x 3 @ 90% 

 

Extra -Strength Conditioning

Back Squats 3 x 3 @ 75-80-85%

Push Press 4 x 8