We welcome back Coach Donny tonight at 730pm for the weekly meeting of the Red Skull Barbell Club. We have moved our Olympic Weightlifting Tech days to Wednesdays and our regular deadlift /press day will now feature on Thursdays, with back squat/hip thruster focus on Fridays. Don’t forget the return of Friday Night Tight Night at 530pm. The Social Hour!
“Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps.
Try not to drop the bar during the entire set.
Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.