27 May 2017

Red Rum Barbell Club Saturday!


Red Rum Barbell Club Tonight at 1730-1930!!! If you've been attending regular CF classes with CF Undisclosed for a minimum of 1 month and you want to get better at the snatch and clean and jerk, come check out RRBBC with Coach n8!

Saturday, 5.27.17:
Snatch Warm Up (with empty bar or very light weight): 2 snatch long pulls + 2 overhead squats + 2 squat snatch press + 2 tall snatches x 3 sets
Muscle Snatch - 4 reps x 3 sets
Snatch - 60%x3, 65%x3, 70%x3x4 sets

Clean Warm Up (with empty bar or very light weight): 2 clean long pulls + 2 front squats +2 squat clean press x 3
Jerk Warm Up (with empty bar or very light weight): 2 press + 2 push press + 2 jerk behind neck + 2 press behind neck in split position x 3
Hang Power Clean: 50%x3, 60%x3, 70%x3, 75%x3x2 sets
Push Press: 50%x3, 60%x3, 65%x3, 70%x2x2 sets
Snatch Pull - 90% (of sn) x 3 x 4
Stiff Legged DL - 3 x 5

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