Barbell Club : 20/07/17 - Deload

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. Jerk (Behind Neck) 5x2 @ 60% - Pause for 2sec in the jerk position

B. High (Hips) Hang Clean 3x3 @ 60%

C. Mid Thigh Hang Clean 3x3 @ 65-70%

D. Clean Pull + Clean Deadlift w/ a 5sec eccentric 4x2+1 @ 90%

E. T&G Power Clean Cycling 6x 20sec / 20sec @ 40%

F. Back Squats 3x5 @ 65%