May 8, 2019 – Barbell Club

May 8, 2019 – Barbell Club

A.

Barbell Behind the Neck Split Jerk
– 4 sets of 4 reps
Rest as needed

Creating better dip and drive position for the split Jerk.

Straight slow dip, Fast drive into split position.

Adding pauses as weeks move on.

B.

Push Press
– 4 sets of 3 reps
Rest as needed

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

Dip Pause, Drive and Press.

As weeks progress, Move into more advanced versions of the Push movements.

C.

Barbell Overhead Hold
– 3 sets of for 20-30 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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