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Wednesday 2.4.15 Barbell Club
@CFR5 A: 2 Position Snatch (10×1) Knee/Floor 25 min cap B1: Front Squat (5x3x85) 3-5 warmup sets, then 5x3x85 25 min B2: Power Clean and Jerk (6×1+2) 1 Power Clean + 2 Jerks Superset with front squat
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Tuesday 2.3.15 Barbell Club
@CFML A: 2 Position Snatch (10×1) Knee/Floor 25 min cap B1: Front Squat (5x3x85) 3-5 warmup sets, then 5x3x85 25 min B2: Power Clean and Jerk (6×1+2) 1 Power Clean + 2 Jerks Superset with front squat
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Monday 2.2.15 Barbell Club
@CFR5 A: 2 Position Clean + Jerk (8×1) Hang Clean + Clean (floor) + 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 […]
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Thursday 1.29.15 Barbell Club
@CFML A: 2 Position Clean + Jerk (8×1) Hang Clean + Clean (floor) + 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 […]
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Wednesday 1.28.15 Barbell Club
@CFR5 A: 3 Position Snatch (10×1) Upper Thigh/Knee/Floor 25 min cap B1: Front Squat (5x3x80) 3-5 warmup sets, then 5x3x80 25 min B2: Power Clean and Jerk (6×1+3) 1 Power Clean + 3 Jerks Superset with front squat
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Tuesday 1.27.15 Barbell Club
@CFML A: 3 Position Snatch (10×1) Upper Thigh/Knee/Floor 25 min cap B1: Front Squat (5x3x80) 3-5 warmup sets, then 5x3x80 25 min B2: Power Clean and Jerk (6×1+3) 1 Power Clean + 3 Jerks Superset with front squat
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Monday 1.26.15 Barbell Club
@CFR5 A: 2 Position Clean + Jerk (8×1) Hang Clean + Clean (floor) + 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 […]
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Thursday 1.22.15 Barbell Blub
@CFML A: 2 Position Clean + Jerk (8×1) Hang Clean + Clean (floor) + 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 […]
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Wednesday 1.21.15 Barbell Club
@CFR5 A: 3 Position Snatch (8×3) Upper Thigh/Knee/Floor 25 min cap B1: Front Squat (5x3x75) 3-5 warmup sets, then 5x3x75 25 min B2: Power Clean and Jerk (6×1+3) 1 Power Clean + 3 Jerks Superset with front squat
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Tuesday 1.20.15 Barbell Club
@CFML A: 3 Position Snatch (8×3) Upper Thigh/Knee/Floor 25 min cap B1: Front Squat (5x3x75) 3-5 warmup sets, then 5x3x75 25 min B2: Power Clean and Jerk (6×1+3) 1 Power Clean + 3 Jerks Superset with front squat
