Tuesday 12.30.14 Barbell Club

-: Goblet Squat (3×3)

5 sec negative, 5 sec in bottom position
Superset with first 3 sets of snatch, not max effort

A: Pause Snatch (1×1)

~1 sec pause at hang (knee)
1 set every 2:00
12 sets total, build to peak single
Start at roughly 40-50% of snatch, make 7-10% jumps until 70-80%, then 3-5% jumps until peak

B: Snatch Pull (3×3)

5 sec negative on last rep
Start at max snatch for the day, add 5-10% for sets 2-3

C: Front Squat (8×3)

Build to a peak triple by set 6, repeat weight (or close to it) for sets 7 & 8

 

By | 2014-12-30T14:28:00-05:00 December 29th, 2014|Barbell Club|Comments Off on Tuesday 12.30.14 Barbell Club