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16/11/15 Barbell Workout

Warm Up

10 reps of: Front Squat, Press in Split, Clean from Hip, Jerk Balance

5 reps of: Clean from Knee, Pause Jerk, Clean, Jerk

Main Session

Clean & Jerk – 2+1 reps x 6 sets (85-90%)

Clean Deadlift (3 second pause at knee) – 3 reps x 4 sets (90-100% of clean)

Back Squat – 3 reps x 5 sets (85%)

Pendlay Row – 5 reps x 5 sets

Weighted Plank – 30 seconds x 5 sets

Superset the rows and planks.

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