November 7, 2018 – Barbell Club

November 7, 2018 – Barbell Club

A. Hang Power Clean 4-3-2-1-4-3-2-1

Every 90 seconds, for 12 minutes (8 sets):
Hang Power Cleans
– Set 1 – 4 reps
– Set 2 – 3 reps
– Set 3 – 2 reps
– Set 4 – 1 rep
– Set 5 – 4 reps
– Set 6 – 3 reps
– Set 7 – 2 reps
– Set 8 – 1 rep

4 Different Weights: Looking to move from one to the other with a comfortable Weight change.

Two waves: Each wave should get heavier.

B. Alternating Sets: Halting Clean Pull, Pause Push Press

4 sets, for quality, of:
B1. 3 Halting Clean PullsAdd loading from last week looking to pause just off the floor, Pause at the knee and at the top. B2. 3 Pause Push PressesPausing in the dip for :2 Looking to Drive Elbows to a locked out overhead position. Once set is complete hold for :20

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