Barbell Club : 31/08/17

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. Push Press + Power Jerk + Split Jerk 5x 1+1+1 - Increase load from last week

 

B.  Hang Clean (Above Knees) @ 60-70% 2x2, 75% x 1, 80% x 1, 85% x 1, 90% x 1 - Go for a Daily if it feels good

 

C.  Halted Clean 4x2 (Pause 2sec below knees) into Clean Pull x 1 @ 90-100%

 

D. Back Squat 5x5 progressive (add 2.5/5% to last week top load)

 

E. Barbell Cycling Conditioning optional

(advanced lifters)

Rest Week