Barbell Club : 05/04/18 - Deload

Warm Up - Clean Complex

3Rds at 30% of Clean - Drill your
3 x Muscle
3 x Power
3 x F/Squat
3x Push Press

A) Front Squat + Jerk  

Every 2 minutes, for 14 minutes (7 sets):   

Sets 1-2 = 2 reps at 60% of 1-RM Clean & Jerk 

Sets 3-4 = 1 rep at 70% of 1-RM Clean & Jerk 

Set 5 = 1 rep at 75% of 1-RM Clean & Jerk 

Sets 6-7 = 1 rep at 80%+ of 1-RM Clean & Jerk

 

B) Clean Deficit Deadlift

4x6 @ 2"  70-80% of clean

 

C) Midline Conditioning

3 Rounds
10 x Back Extensions with 3sec pause
20 x Side Plank (forearm) Dips e/s