June 5, 2019 – Barbell Club

June 5, 2019 – Barbell Club

A. Split Jerk 4 x 1

Split Jerk
– 4 sets of 1 rep
Rest as needed

Moved from back rack info front rack now looking keep the dip and drive portion of the movement fluent.

B. Push Press 6 x 1

Push Press
– 6 sets of 1 rep
Rest as needed

Building in weight. Holding dip and drive portion of the lift.

Dip Pause, Drive and Press.

Now holding in a bent knee position. Thinking about the catch position of a push jerk rather than a full locked out position.

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

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

– 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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