TJ's Gym Barbell Club - Workout for Wednesday 3/2 and Thursday 3/3

Dave Z is in beast mode – he stood up with a PR 333 front squat last week, then narrowly missed 343. Gotta be the lucky hat…

Two news items:

#1: At long last BBC T-shirts will be here next week (that’s almost a promise). They are totally sweet. Rock one and represent!

#2: BBC Competition Fundraiser tentatively scheduled for Sunday, April 3. What’s going down:

- Gym-wide Clean and Jerk competition with money donated based on total poundage lifted. Rockin.

- Raffle for Lulu, Inov8s, and other goodies! Ticket prices TBD.

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Classic Lift Max Day

Snatch – Max for Day; 90% x 1

Clean and Jerk – Max for Day; 90% x 1

Front Squat – 2 x 2 @ 90% of last week’s max.

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If you maxed out last Sunday:

Power Snatch, Snatch – (75, 80, 85%) x 2

Power Clean + Jerk – Max for Day

Front Squat – 2 x 2 @ 90% of last week’s max

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If you train Sunday and Wednesday, do this Thursday (so many workouts!):

A1. Snatch Deadlift 3 reps @ best snatch, rest 2 min

A2. Power Snatch 2 reps @ 75%, rest 2 min

4 sets

B1. Clean Deadlift 2 reps @ best clean, rest 2 min

B2. Power Clean and Jerk 2 reps @ 75% of C+J, rest 2 min

4 sets