December 22, 2018 – Barbell Club

December 22, 2018 – Barbell Club

A. Power Clean + Push Jerk 5 x 1

Within 10 minutes:
Power Clean + Push Jerk
– 5 sets of
Rest as needed

Build to a heavy:
Power Clean and Push Jerk.

Goal is to have no pause between the clean and Jerk. Setting up for macho man.

B. Hang Power Clean + Front Squat + Push Press 8 x 1

Every 30 seconds, for 4 minutes (8 sets):
Hang Power Clean + Front Squat + Push Press

Every :30 Perform 1 Set:
Looking to get as effective as possible from the front squat into the press.

Pauses during call and command phase.

C. 3 Power Cleans + 3 Front Squats + 3 Push Jerks 10 x 1

Every 1 minute, for 10 minutes (10 sets):
3 Power Cleans + 3 Front Squats + 3 Push Jerks

Half Macho Man:
Goal is to complete full rounds in the min.
Complete 10 Rounds.
Rest 5 Minutes
Repeat.

Weight Set: RX Macho man (205/155)
Goal is to choose a weight where you can perform the sets in :30.

D. 3 Power Cleans + 3 Front Squats + 3 Push Jerks 10 x 1

Every 1 minute, for 10 minutes (10 sets):
3 Power Cleans + 3 Front Squats + 3 Push Jerks

Half Macho Man:
Goal is to complete full rounds in the min.
Complete 10 Rounds.
Rest 5 Minutes
Repeat.

Weight Set: RX Macho man (205/155)
Goal is to choose a weight where you can perform the sets in :30.

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