January 15, 2020 – Barbell Club

January 15, 2020 – Barbell Club

A. Low Hang Power Clean

– Set 1 – 3 reps
– Set 2 – 3 reps
– Set 3 – 3 reps
– Set 4 – 3 reps
– Set 5 – 2 reps
– Set 6 – 2 reps
– Set 7 – 2 reps
– Set 8 – 2 reps
Rest as needed

Sets of 3 to be performed @80% of last weeks max Double.

Sets of 2 to be performed @85-87%

Use numbers from week one.

B. Dead Stop Front Squat (3511 tempo)

– 4 sets of 4 reps
Rest as needed

Build to a moderate set of 5:
Looking to keep torso upright in the bottom position.

C. Alternating Sets: Push Press, Sumo Stance Good Morning

3 sets, for quality, of:
C1. 6 Push PressesC2. 8 Sumo Stance Good MorningsPush Press: Looking to dip and pause thinking about knees driving out and bum driving back (Straight dip)

Good morning: Looking to get as much recruitment from hamstrings as possible.

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