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Tuesday 12.16.14 Barbell Club
December 15, 2014
Derek Hurdle
Uncategorized
@CFML
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%+
75%+: 5+ singles (1:30-3:00 rest)
Drop 15%, 3×2 (small jumps if possible)
30 min: 12-16 sets total