May 11, 2019 – Barbell Club

May 11, 2019 – Barbell Club

A. Clean and Jerk 5 x 1

Within 12 minutes:
Clean and Jerk
– 5 sets of 1 rep
Rest as needed

Build to a moderate Heavy Single Clean and split jerk.

Look to put into practice work on Wednesday split jerk development don't forget about all the work previously put in because of weight being added.

NO FAILS. This should be comfortable work.

B. 3-Position Clean 4 x 1

3-Position Clean
– 4 sets of 1 rep
Rest as needed

Complete 4 Sets:
3 Position Clean: High hang, Mid Hang, Floor.

Look to add weight every set.

C.

Clean and Jerk
– Set 1 – 5 reps @ 60%
– Set 2 – 5 reps @ 70%
– Set 3 – 5 reps @ 80%
– Set 4 – 5 reps @ 90%
Rest as needed

Take 4 Percentages: 60%,70%,80%,90% of A work.
Complete 5 Lifts at each percentage.
Have to compete all 5 lifts before moving into next set.

If partnered up: Partner 1 Complete 5 lifts then partner completes 5 no alternating reps.

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