September 18, 2019 – Barbell Club

September 18, 2019 – Barbell Club

A.

Every 1 minute, for 9 minutes (9 sets):
Squat Cleans
– Set 1 – 1.1.1 reps @ 70%
– Set 2 – 1.1.1 reps @ 70%
– Set 3 – 1.1.1 reps @ 70%
– Set 4 – 1.1 reps @ 80%
– Set 5 – 1.1 reps @ 80%
– Set 6 – 1.1 reps @ 80%
– Set 7 – 1 rep @ 90%
– Set 8 – 1 rep @ 90%
– Set 9 – 1 rep @ 90%

Building up battery squat Cleans.
Goal is perfect form from start to finish.

First 3 Minute Completing 3 Reps within the minute.
Middle Minutes completing 2 reps.

Last 3 Minutes Completing 1 Rep within the minute.

Once loads have been chosen stick with them for the full 9 Minutes.

B.

Tall Jerk
– 4 sets of 4 reps
Rest as needed

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

Pausing in catch for :5 Per lift

C.

Segmented Clean Pull
– 4 sets of 2 reps
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.

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