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Components

High Hang Clean + Han ...

Pause Split Jerk

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Workout

Barbell Club - Sat, May 20

Warm-up

2 min easy pace row

2 sets:

10 leg swings

10 lateral leg swings

10 PVC good mornings

10 air squats

With an empty barbell:

2 sets:

10 front rack transitions

5 clean deadlifts

5 clean pulls

5 front squats

High Hang Clean + Hang Clean + Clean (5 x 1 High Hang Clean + 1 Hang Clean + 1 Clean

-build to a heavy complex. First set at 65% of 1 rep squat clean (squat all reps))

Pause Split Jerk (5 x 2 Pause Split Jerk
-2 sec pause in dip and catch position

-build as form allows. These should be light with focus on positioning,)

Accessory

3 sets:

8 SA KB Press/arm

8 Bulgarian split squats/leg

16 WeightedRussian Twists/side

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, May 20, 2023

Male Clients