Barbell Club 26/04/18 : Wk 3 / S6

A) Overhead Jerk Strength

Part 1 - 

Strict Press in Split Position: 5×3. 

Work to a challenging set of three.

Into 

Part 2 - 

Power Jerk + 

Behind the Neck Split Jerk: 

2 x (1+2)

4 x (1+1) 

Work up in weight each set.

 

B) C&J Complex 5 x (1+1+1)

Clean Pull +  Clean + Pause Jerk

Work up in weight each set. 

On the clean pull, really emphasize jumping hard, even if that means you leave the ground more than you think you should. A Pause jerk is pausing in the split position for 3 seconds.

 

C) C&J 4×1. 

Start at the weight you ended with on the complex and move up in weight each set.

 

D) Clean Deadlift 2" Deficit + Shrugs 4 x (3+3) 90%

Try and go a little heavier than last week.

 

E) Midline3 Rounds

25 x Weighted Sit ups

30sec x L-Sit on rings or hanging from bar  (accumulating is fine)

10 x Reverse Hypers. Pause at the top for 3 seconds and squeeze gluteS