Wednesday 1.14.15 Barbell Club

@CFR5

-: 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 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: Halting Snatch Deadlift (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

Announcements:

Saturday, 1.17.15 – Happy Hour and Auction

By | 2015-01-14T13:49:26-05:00 January 13th, 2015|Barbell Club|Comments Off on Wednesday 1.14.15 Barbell Club