September 25, 2019 – Barbell Club

September 25, 2019 – Barbell Club

A.

Squat Clean
– Set 1 – 1.1.1.1 reps @ 70%
– Set 2 – 1.1 reps @ 80%
– Set 3 – 1.1 reps @ 90%
– Set 4 – 1.1.1.1 reps @ 70%
– Set 5 – 1.1 reps @ 80%
– Set 6 – 1.1 reps @ 90%
– Set 7 – 1.1.1.1 reps @ 70%
– Set 8 – 1.1 reps @ 80%
– Set 9 – 1.1 reps @ 90%
Rest as needed

Building up battery around higher percentages here.

Sets of 4 have 2 minutes per set.
Sets of 2 have 1 Minute per set.
Rest 1-2 Minutes after each set of 90%

B. Tall Jerk 4 x 4

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
Add plate to front foot from last week.

C. Segmented Clean Pull 4 x 2

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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