Barbell Club : 27/07/17 - NEW CYCLE

Warm-Up: Clean Drills (BB/TB/PVC)

  • Front Squat x 3
  • 3 Point Clean Catch x 3 x 1+1+1
  • Pulls (Below knees / Trace the bar path) x 3 x 3
  • Hang Clean Complex (Muscle - Power - Squat) x 3 x 1+1+1

 

A. Hang Power Clean + Front Squat 3 x 4 @ 50%

B.  Hang Clean 5x3 @ 70%

C. Clean Pull + Clean Deadlift w/ a 5sec eccentric 4x2+2 @ 80%

D. Barbell Cycling Conditioning optional (advanced lifters)

4 x 5s on each @ 40-50%

High Pull - Hang Power Clean - Power Jerk  

E.  Back Squat (X-Fit cycle) or 5x3 @ 75%