donovan ford 202

20/11/15 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 + Power Jerk – 1+1 reps x 8 sets (80-85%)

Clean Pull – 3 reps x 4 sets (100%)

Pause Front Squat (3 seconds) + Front Squat – Build up to a 1+1 max, then take off 10kg and do 1+1 reps x 5 sets

Hyperextensions – 10 reps x 5 sets

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