January 29, 2020 – Barbell Club

January 29, 2020 – Barbell Club

A. Low Hang Power Clean + Front Squat

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

Complexes to be performed in 1.1 Format with enough rest in order to execute the full lift.

Footwork is key here should not move feet after power clean.

Use numbers from week one.

B. Dead Stop Front Squat (3511 tempo)

– 5 sets of 2 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 PressesLook at tempos. C2. 6 Sumo Stance Good Mornings (3331 tempo)Push 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 holding the decent for :3C3. 6 Pendlay Rows

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