Barbell Club : 10/08/17

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 2

 

B.  Hang Clean (Above Knees)  8x2 @ 75-80%

 

C. Clean Pull w/ a 5sec eccentric 5x2 @ 90%

 

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 week 3) or 3x3 @ 80%