Barbell Club : 28/09/17

Clean Barbell Warm-Up

3 x Clean-Grip RDL

3 x Clean Pull from Below Knee

3 x Muscle-Clean

3 x Front Squat

3 x Hang Power Clean

3 x Clean from Below Knee

 

 

A. Jerk Complex - 10min Build up to A daily Max

Push Press + Power Jerk + Split Jerk 

 

B. EMOM Wave 12

Squat Clean 

 

Min 1 - 3 @ 65%

Min 2 - 2 @ 70%

Min 3 - 1 @ 75%

 

Once finished min 3 go back to 60% for min 4, follow btw format for 5 rounds (15min)

 

C.  Back Squat 3x1 progressive add 2.5 / 5% to last week last set.

 

d. Barbell Cycling Conditioning optional (advanced lifters)

60sec x 3 w/ 60sec rest b/t each 60sec set

 

For 60sec Every 10sec complete 1 x Clean @ 80kg

* Focus on stepping to the bar set up fast and strong, after each rep step back refocus.