November 6, 2019 – Barbell Club

November 6, 2019 – Barbell Club

A.

3 Hang Power Cleans + 1 Squat Clean
– 5 sets of
Rest as needed

Going through 5 waves:
3 Reps: High Hang, Hang, Low Hang
Using the yellow plates to jump too

Once complete add load to the barbell and hit a single clean footwork remaining the same for the squat clean.

B.

Push Jerk
– Set 1 – 5 reps
– Set 2 – 3 reps
– Set 3 – 5 reps
– Set 4 – 3 reps
Rest as needed

Two styles to jerk:
Speed jerk: 5 + 3
Strength jerk 5 + 3

Look to complete 2 sets through each.

C.

Pendlay Row
– 4 sets of 8 reps
Rest as needed

No front squats as of yesterdays switch over in class.

Upper back accessory work.

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