Barbell Club : 22/06/17

Clean Barbell Warm-Up

Clean-Grip RDL

Clean Pull from Below Knee

Muscle-Clean

Front Squat

Hang Power Clean

Clean from Below Knee

 

Set 1 – 5 reps of each @ 20/15 kg barbell

Sets 2 – 3 reps of each @ BB - 40kg

 

A. Split Jerk- Take 20min to build up to a daily max

3 x 60%, 2 x 70%, 2 x 75%, 1 x 80%, 1 x 85%, 3 x 1 90% +

 

B. Clean (Every 90sec) x 6 (work on a load that feels good for the day/ no missed reps)

 

C. Clean Pull @ 3x1 @ 110%

 

D. Back Squats x 3 @ 70%, 3 @ 75%, 3 @ 80%