HeadQuarters – Texas Rebel Barbell Club

Weightlifting

A.

Every 90 seconds, for 12 minutes (8 sets):

Power Snatch

*Set 1 = 2 reps @ 75%

*Set 2 = 1 rep @ 80%

*Set 3 = 1 rep @ 85%

*Set 4 = 1 rep @ 90%

*Set 5 = 1 rep at 94%

*Set 6 = 1 rep @ 98%

*Sets 7-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Power Snatch

Power Snatch

Weightlifting

B.

Every 2 minutes, for 16 minutes (8 sets):

Power Clean + Power Jerk

*Set 1 = 2 reps @ 75%

*Set 2 = 1 rep @ 80%

*Set 3 = 1 rep @ 85%

*Set 4 = 1 rep @ 90%

*Set 5 = 1 rep at 95%

*Set 6 = 1 rep @ 98%+

*Sets 7-8 = 1 rep @ 101%+

The goal of today is to find a 1-RM Power Clean + Power Jerk.

Power Clean and Jerk

Strength

C.

In 20 minutes, work up to a 1-RM Front Squat

Front Squat

Accessory

D.

Every 2:30, for 5 minutes (2 sets):

Front Rack Reverse Lunges x 5 reps each leg

Aim for 2 heavy working sets.