September 4, 2019 – Barbell Club

September 4, 2019 – Barbell Club

A.

Every 1 minute, for 10 minutes (10 sets):
Squat Cleans
– Set 1 – 1.1 reps @ 70%
– Set 2 – 1.1 reps @ 70%
– Set 3 – 1.1 reps @ 70%
– Set 4 – 1.1 reps @ 70%
– Set 5 – 1.1 reps @ 70%
– Set 6 – 1 rep @ 80%
– Set 7 – 1 rep @ 80%
– Set 8 – 1 rep @ 80%
– Set 9 – 1 rep @ 80%
– Set 10 – 1 rep @ 80%

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

First 5 Minute Completing 2 Reps within the minute.

Last 5 Minutes Completing 1 Rep within the minute.

Once loads have been chosen stick with them for the full 10 Minutes.

B.

Tall Jerk
– 4 sets of 5 reps
Rest as needed

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

C.

Clean Pull
– 4 sets of 3 reps
Rest as needed

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

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