October 16, 2019 – Barbell Club

October 16, 2019 – Barbell Club

A.

3-Position Clean
– 6 sets of 3 reps
Rest as needed

3 Reps: High Hang, Hang, Low Hang

Simple Goal:
Fast foot Movement fast standing up should be no pausing when standing from bottom of the squat. Every time reset the feet into pulling stance.

B.

Push Jerk
– Set 1 – 7 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
Rest as needed

Goal is Dip and drive segment of the Jerk. Looking to keep elbows infront of the bar with the barbell staying in contact with the front rack position.

C.

Dead Stop Front Squat
– 4 sets of 5 reps
Rest as needed

No collapsing of the midline when going into the bottom position to hold.

Look to add weight every set finishing with a relatively heavy set of 5 for the day.

View on WodUp

Leave a Comment