Tuesday 1.6.14 Barbell Club

@CFML

-: 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
14 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 (4×3)

5 sec negative on last rep
110% of best snatch

C: Front Squat (8×3)

Start slightly higher than last week and make similar jumps.
Build to a peak triple by set 6, repeat weight (or close to it) for sets 7 & 8

 

By | 2015-01-06T15:51:22-05:00 January 5th, 2015|Barbell Club|Comments Off on Tuesday 1.6.14 Barbell Club