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Monday 3.30.15 Barbell Club
@CFR5 A: Clean and Jerk (3+1×75, 2+1×80, 1×85, 1×90, 1×95) 3-4 warm-up sets 25 minutes B: Clean Pull (3x3x95) 5-10 minutes C: Back Squat (5x3x87) 3-4 warmup sets, then 5x3x87 20-25 min D: Reverse Plank (3×60) -optional- 5 minutes
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Thursday 3.26.15 Barbell Club
@CFML A: Clean and Jerk (3+1×75, 2+1×80, 1×85, 1×90, 1×95) 3-4 warm-up sets 25 minutes B: Clean Pull (3x3x95) 5-10 minutes C: Back Squat (5x3x87) 3-4 warmup sets, then 5x3x87 20-25 min D: Reverse Plank (3×60) -optional- 5 minutes
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Wednesday 3.25.15 Barbell Club
@CFR5 A: Hang Clean (2x2x80, 2x2x85, 2×90) B: Clean Deadlift (4x3x105) C1: Overhead Squat (3x2x85-90) C2: Split Jerk (5x2x85) 2 Push Press + 2 Jerk
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Tuesday 3.24.15 Barbell Club
@CFML A: Hang Clean (2x2x80, 2x2x85, 2×90) B: Clean Deadlift (4x3x105) C1: Overhead Squat (3x2x85-90) C2: Split Jerk (5x2x85) 2 Push Press + 2 Jerk
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Monday 3.23.15 Barbell Club
@CFR5 A: Clean and Jerk (3+1×75, 2+1×80, 2+1×85, 1×90) up to 10 seconds rest between reps 3-4 warm-up sets 25 minutes B: Clean Pull (3x3x90) 5-10 minutes C: Back Squat (5x3x85) 3-4 warmup sets, then 5x3x85 20-25 min D: Reverse Plank (3×60) -optional- 5 minutes
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Thursday 3.19.15 Barbell Club
@CFML A: Clean and Jerk (3+1×75, 2+1×80, 2+1×85, 1×90) up to 10 seconds rest between reps 3-4 warm-up sets 25 minutes B: Clean Pull (3x3x90) 5-10 minutes C: Back Squat (5x3x85) 3-4 warmup sets, then 5x3x85 20-25 min D: Reverse Plank (3×60) -optional- 5 minutes
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Wednesday 3.18.15 Barbell Club
@CFR5 A: Clean Deadlift + Clean (5x2x75) (Clean Deadlift + Hang Clean) x 2 B: Clean Deadlift (5x3x100) C1: Snatch Balance + OHS (3×2+2×75) C2: Push Press + Jerk (3×2+2×70) 2 Push Press + 2 Jerk
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Tuesday 3.17.15 Barbell Club
@CFML A: Clean Deadlift + Clean (5x2x75) (Clean Deadlift + Hang Clean) x 2 B: Clean Deadlift (5x3x100) C1: Snatch Balance + OHS (3×2+2×75) C2: Push Press + Jerk (3×2+2×70) 2 Push Press + 2 Jerk
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Monday 3.16.15 Barbell Club
@CFR5 A: Clean and Jerk (2×3+1×75, 2×2+1×80) up to 10 seconds rest between reps 3-4 warm-up sets 25 minutes B: Clean Pull (3x4x85) 5-10 minutes C: Back Squat (5x3x83) 3-4 warmup sets, then 5x3x78 20-25 min D: Plank (2×20) -optional- Plank/Side/Side 5 minutes
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Thursday 3.12.15 Barbell Club
@CFML A: Clean and Jerk (2×3+1×75, 2×2+1×80) up to 10 seconds rest between reps 3-4 warm-up sets 25 minutes B: Clean Pull (3x4x85) 5-10 minutes C: Back Squat (5x3x83) 3-4 warmup sets, then 5x3x78 20-25 min D: Plank (2×20) -optional- Plank/Side/Side 5 minutes
