November 13, 2019 – Barbell Club

November 13, 2019 – Barbell Club

A. High Hang Clean

– 5 sets of 3 reps
Rest as needed

Developing positional awareness through triple extension and 3rd Pull.

Look to use hip drive not arm pull.

Power variations.

B. Slow Pull Clean

– 4 sets of 4 reps
Rest as needed

Creating absolute strength through position on the decent of the barbell.

When moving down pausing with tension with the barbell off the floor.

C. Alternating Sets: Barbell Seated Unsupported Shoulder Press, Hang Muscle Clean

4 sets, for quality, of:
C1. 5 Barbell Seated Unsupported Shoulder PressesC2. 10 Hang Muscle CleansLooking to protract shoulders brace through the midline in order to create a shelf for the barbell to sit on for the pressing.

Goal on the muscle clean is to keep the barbell close less swinging more extension.

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