July 24, 2019 – Barbell Club

July 24, 2019 – Barbell Club

– Moderate loading

A. Power Clean + Front Squat 12 x 1

Power Clean + Front Squat
– 12 sets of
Rest as needed

Emom 12:

Minute 1-4: 1 Power Clean + 3 Front squat (Light Loading)

Minute 5-8: 1 Power Clean + 2 Front squat (Mod Loading)

Minute 9-12: 1 Power Clean + 1 Front squat (Heavy Loading)

B.

Every 1 minute, for 8 minutes (8 sets):
3 Clean Grip Deadlifts + 3 Hang Power Cleans + 3 Push Presses

Emom 8: Goal is to build every two minutes as previous weeks.
Should be more grip intensive than others weeks still working on that low catch and drive from the push press.

C. Clean High Pull 4 x 1.1.1

Clean High Pull
– 4 sets of 1.1.1 reps
Rest as needed

Add load every rep.
Each rep with a pause at the knee.
One light high as possible pull
One medium position will drop slightly One heavy with fast extension.

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