June 12, 2019 – Barbell Club

June 12, 2019 – Barbell Club

A.

Push Jerk
– Set 1 – 5 reps
– Set 2 – 4 reps
– Set 3 – 3 reps
– Set 4 – 2 reps
– Set 5 – 1 rep
Rest as needed

Moving into push jerk for the next 6 Week block. Looking to establish percentages to the next 6 Week block.

B.

Push Press
– Set 1 – 5 reps
– Set 2 – 4 reps
– Set 3 – 3 reps
– Set 4 – 2 reps
– Set 5 – 1 rep
Rest as needed

Moving into next block we will be moving into pressing endurance, looking to now establish heavy lifts from 5-.

C. Barbell Overhead Hold 5 x 30-40 %1rm

Barbell Overhead Hold
– 5 sets of for 30-40 seconds @ 100%
Rest as needed

– 20 Seconds overhead with bent knees + – 20 Seconds overhead with straight knees

– Overhead holds in order to understand what a stacked body position is and what an active lockout looks and feels like.
– Set barbells in rack with high bar keep the barbells in the rack but pressing out of the clips until load is over the shoulders.

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