January 22, 2020 – Barbell Club

January 22, 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 – 1 rep
– Set 6 – 1 rep
– Set 7 – 1 rep
– Set 8 – 1 rep
Rest as needed

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

Sets of 1 to be performed @85-90+%

Use numbers from week one.

B. Dead Stop Front Squat (3511 tempo)

– 5 sets of 3 reps
Rest as needed

Build to a moderate set of 3:
Looking to keep torso upright in the bottom position.

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

3 sets, for quality, of:
C1. 6 Push PressesC2. 6 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.

Pendlay Row looking to start and finish on the floor. C3. 6 Pendlay Rows

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