Category: Barbell Club

@CFML A: Hang Clean and Jerk (10×2+1)  -: Clean Pull + Hang Clean + Jerk (0X0) For reference only. B: Snatch Pull (5x3x95-115) 5 sec negative on last rep C1: Plank (3×20) C2: Glute Bridge (3×10) C3: Banded Walk (3×10/side) Announcements: Free Clinics Saturday 2.21.15 – Rowing & DUBs Clinic @ R5 1pm Sunday 2.22.15 – High Repetition Olympic Lifting Clinic @ ML 11am Don’t forget…Sign Up […]

@CFR5 A: Snatch Pull + Snatch (10×1) 10 sets 25 min cap B: Front Squat (5x3x82-85) 3-5 warmup sets, then 5x3x82-85 25 min C: Clean Complex (4 sets)   Announcements: Free Clinics Saturday 2.21.15 – Rowing & DUBs Clinic @ R5 Sunday 2.22.15 – High Repetition Olympic Lifting Clinic @ ML

@CFML A: Snatch Pull + Snatch (10×1) 10 sets 25 min cap B: Front Squat (5x3x82-85) 3-5 warmup sets, then 5x3x82-85 25 min C: Clean Complex (4 sets)   Announcements: Free Clinics Saturday 2.21.15 – Rowing & DUBs Clinic @ R5 Sunday 2.22.15 – High Repetition Olympic Lifting Clinic @ ML  

@CFR5 A: Clean Pull + Hang Clean + Jerk (10×1) 10 sets 25 min cap B: Snatch Pull (5x3x90-110) 5 sec negative on last rep 20 min C1: Plank (3×20) C2: Glute Bridge (3×10) C3: Banded Walk (3×10/side) Announcements: Free Clinics Saturday 2.21.15 – Rowing & DUBs Clinic Sunday 2.22.15 – High Repetition Olympic Lifting Clinic  

@CFML A: Clean Pull + Hang Clean + Jerk (10×1) 10 sets 25 min cap B: Snatch Pull (5x3x90-110) 5 sec negative on last rep 20 min C1: Plank (3×20) C2: Glute Bridge (3×10) C3: Banded Walk (3×10/side) Announcements: Free Clinics Sunday 2.15.15 – Pull Up & Muscle Up Clinic Saturday 2.21.15 – Rowing & DUBs Clinic Sunday 2.22.15 – High Repetition Olympic Lifting Clinic […]

@CFR5 A: Snatch Pull + Snatch (10×1) 10 sets 25 min cap B: Front Squat (5x3x80) 3-5 warmup sets, then 4x4x80 25 min C: Clean Complex (4 sets)

@CFML A: Snatch Pull + Snatch (10×1) 10 sets 25 min cap B: Front Squat (5x3x80) 3-5 warmup sets, then 4x4x80 25 min C: Clean Complex (4 sets)  

@CFR5 A: Hang Clean and Jerk (8×1) Hang Clean + Jerk 25 min MAX B: Clean Pull (5×2) EMOM – short rest! Start at heaviest weight for 2 position clean + jerk. Increase weight each set. No more than 120% of best clean. C: Snatch Balance + OHS (8×1+2) 1 Snatch Balance + 2 OHS 20 min MAX

@CFML A: Hang Clean and Jerk (8×1) Hang Clean + Jerk 25 min MAX B: Clean Pull (5×2) EMOM – short rest! Start at heaviest weight for 2 position clean + jerk. Increase weight each set. No more than 120% of best clean. C: Snatch Balance + OHS (8×1+2) 1 Snatch Balance + 2 OHS 20 min MAX