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Monday 1.19.15 Barbell Club
@CFR5 A: Snatch High Pull + Muscle Snatch (6×1) from hang (knee), build over 6 sets B: Pull + Clean + Front Squat + Jerk (8×1) Build to a peak, start at roughly 50%, make 10% jumps, then 5% jumps as you approach peak C1: Back Extensions (4×10) 15 sec hold after last rep of each set
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Thursday 1.15.15 Barbell Club
@CFML A: Snatch High Pull + Muscle Snatch (6×1) from hang (knee), build over 6 sets B: Pull + Clean + Front Squat + Jerk (8×1) Build to a peak, start at roughly 50%, make 10% jumps, then 5% jumps as you approach peak C1: Back Extensions (4×10) 15 sec hold after last rep of each set Announcements: Saturday, 1.17.15 – […]
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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 […]
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Tuesday 1.13.14 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 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 […]
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Monday 1.12.15 Barbell Club
A: Pull + Clean + Front Squat + Jerk (8×1) Build to a peak, start at roughly 50%, make 10% jumps, then 5% jumps as you approach peak B1: Back Extensions (4×10) 15 sec hold after last rep of each set B2: Snatch High Pull (4×5-8) from high hang, light
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Wednesday 1.7.15 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 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 […]
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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 […]
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Monday 1.5.15 Barbell Club
@CFR5 A: High Hang Snatch + Hang Snatch (10×1) High Hang + Hang 1 set every 2:00 10 sets total, build to peak single Start at roughly 30-40% of snatch, make 5-10% jumps until peak B: Pull + Clean + Front Squat + Jerk (6×1) Build to a peak, start at roughly 50%, make 10% jumps, then 5% jumps […]
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Thursday 1.1.15 Barbell Club
A: High Hang Snatch + Hang Snatch (10×1) High Hang + Hang 1 set every 2:00 10 sets total, build to peak single Start at roughly 30-40% of snatch, make 5-10% jumps until peak B: Pull + Clean + Front Squat + Jerk (6×1) Build to a peak, start at roughly 50%, make 10% jumps, then 5% jumps as […]
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Tuesday 12.30.14 Barbell Club
-: 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 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 […]
