Barbell Club : 07/09/17

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

B.  Halted Pull below knee (pause 2sec) into Clean 6x3 @ 70-75%

C.  Clean Pull 5x2-3 @ 90%

D.  Back Squat 5x5 progressive add 2.5 / 5% to last week last set. 

 

Barbell Cycling Conditioning optional (advanced lifters)

30 x C & J at 60kg using a 30sec work 15sec rest format.

Target to get the 30 reps done in as lest sets as possible.