February 23, 2019 – Barbell Club

February 23, 2019 – Barbell Club

A. 3 Power Cleans + 3 Hang Power Cleans + 3 Push Jerks 1-1-1-1-1-1-1-1-1-1-1-1-1-1-1

In teams of 2:

3 Power Cleans + 3 Hang Power Cleans + 3 Push Jerks
– Set 1 – @ 55%
– Set 2 – @ 55%
– Set 3 – @ 55%
– Set 4 – @ 55%
– Set 5 – @ 55%
– Set 6 – @ 65%
– Set 7 – @ 65%
– Set 8 – @ 65%
– Set 9 – @ 65%
– Set 10 – @ 65%
– Set 11 – @ 75%
– Set 12 – @ 75%
– Set 13 – @ 75%
– Set 14 – @ 75%
– Set 15 – @ 75%
Rest as needed

Complete 5 Sets Each of this Complex:
Barbell Loaded with 55% 65% 75% of your max Power Clean.
Barbell Loaded at a lighter weight to last week.
If loads are heavy drop to a percentage where all reps can be completed unbroken.

B. Clean 1-1-1-1-1-1-1-1-1-1-1-1

Clean
– Set 1 – 1 rep @ 75%
– Set 2 – 1 rep @ 75%
– Set 3 – 1 rep @ 75%
– Set 4 – 1 rep @ 80%
– Set 5 – 1 rep @ 80%
– Set 6 – 1 rep @ 80%
– Set 7 – 1 rep @ 85%
– Set 8 – 1 rep @ 85%
– Set 9 – 1 rep @ 85%
– Set 10 – 1 rep @ 90%
– Set 11 – 1 rep @ 90%
– Set 12 – 1 rep @ 90%
Rest as needed

Take last weeks max load:
Move through 3 Lifts at each load:
4 Lifts @75%
4 Lifts @80%
4 Lifts @85%
4 Lifts @90%

Consistency is key here. No fails.

View on WodUp

Leave a Comment