Monday 12.22.14 Barbell Club

@CFR5

A: Clean and Jerk (1×1)

40-75%: 4×2 (1:00-1:30 rest), then
75%+: 8-11×1 to a peak single (1:30-3:00 rest, 2 misses max)
25-30 min – 12-15 sets total

B: Tempo Back Squat (8×3)

2 sec eccentric
50/60/70/75/80/85…
Goal: 85%+, be better than last week:
1) Go heavier on the last set, or
2) Get 1-2 more sets at last weeks heaviest set, or
3) Go slightly heavier on the sets leading up to your heaviest set
20-25 min max

C1: Pushup (3xmax)

Minimize rest between pushups and planks
Beat last weeks total score.
C2: Plank (3x:30)
Increase difficulty from last week…
add weight, leg raises, narrower base…

 

By | 2014-12-18T09:43:38-05:00 December 21st, 2014|Barbell Club|Comments Off on Monday 12.22.14 Barbell Club