November 20, 2019 – Barbell Club

November 20, 2019 – Barbell Club

A. High Hang Clean

– 5 sets of 2 reps
Rest as needed

Developing positional awareness through triple extension and 3rd Pull.

Look to use hip drive not arm pull.

Power variations.

Add load from last week.

B. Slow Pull Clean

– 4 sets of 4 reps
Rest as needed

Slow pull hovering Clean:
Barbell never returns back the floor look to move through all 4 Reps unbroken.

*Holding tension on the accent for :3

C. Alternating Sets: Barbell Seated Unsupported Shoulder Press, Hang Muscle Clean, Bent-Over Barbell Row

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.

Upper back contraction when pulling the bar through bent over rows. C3. 8 Bent-Over Barbell Rows

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