Barbell Club : 24/05/18

A) Over Head Jerk Strength 3 x (3x3)

Muscle Clean + Strict Press in Split

 

B) Clean & Jerk Complex

Power Clean + Squat + Clean + Power Jerk +Jerk
3 x (1+1+1+1+1)

Power Clean + Squat + Clean +Jerk
3 x (1+1+1+1) 

Power Clean + Clean + Jerk
4 x (1+1+1) 

*Build up in weight throughout the course of the 10 sets

 

C) Slow Clean Deadlift at 2” deficit 4×3 @ no straps and no hook grip

D) Midline Conditioning

3 x 10 x 1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps e/s

3 x 10 x Reverse Hypers

Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy.