Wednesday 12.17.14 Barbell Club

Derek Hurdle

@CFR5

A: Hang Clean and Jerk (8×2+1)

Hold jerk receiving position for 2 sec.
40-75%: 4-5 doubles (1:00-1:30 rest)
75%+: 5+ singles (1:30-3:00 rest)
Drop 15%, 3×2 (small jumps if possible)
30 min: 12-16 sets total

B: RDL (Romanian Deadlift) (3×3)

105-115% of today’s best hang clean

C: 1 1/4 Front Squat (8×2)

start heavier than normal 60%+