October 2, 2019 – Barbell Club

October 2, 2019 – Barbell Club

A.

Squat Clean
– Set 1 – 1.1.1.1.1 reps
– Set 2 – 1.1.1.1 reps
– Set 3 – 1.1.1 reps
– Set 4 – 1.1 reps
– Set 5 – 1. reps
– Set 6 – 1.1.1.1.1 reps
– Set 7 – 1.1.1.1 reps
– Set 8 – 1.1.1 reps
– Set 9 – 1.1 reps
– Set 10 – 1 rep
Rest as needed

Choose own loading:
5s: 3 Minutes to Complete.
4s: 2 Minutes to Complete
3s: 1:30 Minute to complete.
2s: 1:00 Minute to complete.
1s: :30 to complete.

B.

2 Tall Jerks + 2 Split Jerks
– 4 sets of 4 complexes
Rest as needed

Tall Split Jerk.
Footwork and positioning is the goal here.

Split Jerk:
Move with same speed under the barbell.

C.

Segmented Clean Pull
– 6 sets of 1 rep
Rest as needed

Focus on a slow eccentric here.
Big breath in at the top.
:5 Back to the floor for every rep.

Add load from last week.

D.

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