October 12, 2019 – Barbell Club

October 12, 2019 – Barbell Club

A.

Power Clean and Jerk
– Set 1 – 1.1.1 reps
– Set 2 – 1.1.1 reps
– Set 3 – 1.1.1 reps
– Set 4 – 1.1 reps
– Set 5 – 1.1 reps
– Set 6 – 1.1 reps
– Set 7 – 1 rep
– Set 8 – 1 rep
– Set 9 – 1 rep
Rest as needed

Building Through each set finishing at around 85% of your max Clean and Jerk.

3s Look to start at around 50/60%
2s Look to start around 60/70%
1s Build into around 85%

B.

Front-Racked Barbell Lunge
– 3 sets of 10 reps
Rest as needed

Adding load every round:
10 Alternating lunges look to quickly build to a moderately comfortable set of 10.

C.

In teams of 2:

10 Rounds for Time:
5 Hang Power Cleans
4 Front Squats
3 Alternating Barbell Static Lunges

Complete 10 Rounds as a Team of 2:
5 Hang Power Cleans
4 Front squat
3 Lunges (Each leg)

Add load every round to the barbell finishing with a heavy complex of 5,4,3.

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