TJ’s Gym Barbell Club – Workout for Wednesday 2/9 and Thursday 2/10
First one to identify this whizzing blur of a lifter gets to put the chalk bucket right next to THEIR platform next workout. I’ll give you a hint: it’s not Ham, or Alicia Bannister.
Power Snatch – Max
The heaviest weight that can be received at or above parallel. This should be around 85% of your snatch. Unless you CrossFit a lot, in which case it might be as much as 200% of your snatch. Burn.
Clean and Jerk – Max for Day
Two consecutive misses permitted. Go for a big one.
Clean – Max
After you can’t jerk ‘em, keep on cleaning ‘em.
This is already a big workout, but if you have time (YES YOU DO), it’s jerk rack support time: 3 x 20 sec @ 100-125% of max front squat.
Thursday dubble dipperz:
Power Snatch, Snatch - sets at (75, 80, 85% of Sn) x 2
Power Clean + Jerk – 3 x 1 @ 85%
Barbell Forward Lunge – shoot for 4- 5 reps each leg at about your best snatch x 1 set. Pause 1 sec between reps.