November 18, 2019 – Barbell Club

November 18, 2019 – Barbell Club

A. Power Snatch

– 4 sets of 1.1.1 reps
Rest as needed

Building absolute power output through single power snatching no touch and go reps to be performed through the block.

Look to be on yellow plates when moving through this

– Loading the 3 Reps in wave format: Light, Moderate, Heavy for all the sets

B. Snatch Grip Deadlift

– 3 sets of 8 reps
Rest as needed

– Snatch Grip deadlift looking to stand up with bent knees bringing the barbell to the power position

– Starting with barbell on the floor finishing with a deficit start to the pull.

C. Barbell Behind the Neck Split Jerk

– 4 sets of 5 reps
Rest as needed

– Behind neck Split jerk looking to keep chest upright when driving with the barbell

– Elbows looking to be under the bar when driving the bar overhead

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