September 22, 2018 – Barbell Club

September 22, 2018 – Barbell Club

A. Clean and Jerk 5 x 1

Clean and Jerk
– 5 sets of 1 rep @ 90%
Rest as needed

Build to todays heavy single. Looking to finish around 90% of your 1RM. This will be needed for your workout.

B. Clean Pull + Hang Power Clean + Push Press 8 x 1

Every 30 seconds, for 4 minutes (8 sets):
Clean Pull + Hang Power Clean + Push Press

Looking to have enough weight to develop a solid catch and press position.

C. Clean and Jerk 3-2-1-3-2-1-3-2-1-3-2-1-3-2-1-3-2-1

Every 1 minute, for 18 minutes (18 sets):
Clean and Jerks
– Set 1 – 3 reps @ 65%
– Set 2 – 2 reps @ 75%
– Set 3 – 1 rep @ 85%
– Set 4 – 3 reps @ 65%
– Set 5 – 2 reps @ 75%
– Set 6 – 1 rep @ 85%
– Set 7 – 3 reps @ 65%
– Set 8 – 2 reps @ 75%
– Set 9 – 1 rep @ 85%
– Set 10 – 3 reps @ 65%
– Set 11 – 2 reps @ 75%
– Set 12 – 1 rep @ 85%
– Set 13 – 3 reps @ 65%
– Set 14 – 2 reps @ 75%
– Set 15 – 1 rep @ 85%
– Set 16 – 3 reps @ 65%
– Set 17 – 2 reps @ 75%
– Set 18 – 1 rep @ 85%

Have weights Pre set and ready to go between sets and reps.

View on WodUp

Leave a Comment