October 23, 2019 – Barbell Club

October 23, 2019 – Barbell Club

A.

3-Position Clean
– 6 sets of 1 rep
Rest as needed

3 Reps: High Hang, Hang, Low Hang

Moving to yellow plates: Same footwork as last week.

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 – 10 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
Rest as needed

10 Moderate loading: Pausing In the catch
5 Moderate loading: Pausing overhead

3 Reps: No pausing. Look to practice both the slow drive and the quick drive for athlete preference.

C.

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

Same tempo as last week.
Pausing below parallel for :3 before standing.

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