06/01/16 Barbell

Warm Up

10 reps of: Front Squat, Press in Split,

5 reps of: Clean Receive, Clean from Hip, Jerk Balance, Clean from Knee, Pause Jerk, Clean, Jerk

Main Session

Clean & Jerk – 2 reps x 5 sets

Clean Deadlift (touch and go, no bouncing!) – 5 reps x 4 sets

Pause Back Squat – 3 reps x 4 sets

Barbell Rows – 6 reps x 4 sets

Tommy Yules – 10 reps x 4 sets

Superset the rows and tommy yules.

For Tommy Yules, lie on your back with arms and thighs straight up purpendicular to the floor, 90 degree angle at knee, a plate resting on your  shins and a plate in your hands. Bring arms down to floor above your head and feet down to floor while keeping shins parallel to floor and arms straight. Bring arms and legs up to start position. Shins must stay parallel to the floor!! I don’t have a video but will post one when I can.


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