Barbell Club : 03/08/17

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 4 @ 60%

 

B.  Hang Clean (Above Knees)  5x3 @ 70-75%

 

C. Clean Pull + Clean Deadlift w/ a 5sec eccentric 4x2+2 @ 90% (Use wraps)

 

D. Barbell Cycling Conditioning optional (advanced lifters)

6 x 20/20sec

Power Clean @ 30-40%

 

E.  Back Squat (X-Fit cycle week 2) or 3x5 @ 75%