March 6, 2019 – Barbell Club

March 6, 2019 – Barbell Club

A.

Squat Clean + Push Jerk
– Set 1 – 3 complexes
– Set 2 – 3 complexes
– Set 3 – 5 complexes
– Set 4 – 5 complexes
– Set 5 – 7 complexes
– Set 6 – 7 complexes
Rest as needed

3 Styles (Catch, Brush, No contact) Each of these will need to be practiced in similar loading, Catch will be heaviest, Brush Medium, No contact light.

B. Alternating Sets: Hang Power Clean, Push Jerk

4 sets, starting a set every 90 seconds, of:
B1. 8 Hang Power Cleans Hang Power Clean: Contact point, Shoulders must be behind the bar, Weight must stay on the heels feet should be squat width anon movement. B2. 8 Push JerksShoulder to overhead: Legs must be the driver and the receiver, Hands are there as a gripping element and control.

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