Barbell club : 14/09/17

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. Split Jerk 5x 1 - Increase load from last week

 

B.  Halted Pull below knee (pause 2sec) +  Clean 6x1+1 @ 75-80%

 

C.  Clean Pull 5x2 @ 95%

 

D.  Back Squat 5x3 progressive add 2.5 / 5% to last week last set. 

 

Barbell Cycling Conditioning optional (advanced lifters)

6 x 20/20sec @ 40-60kg

Power Clean

Compare your score from week 2