• Mazen Nassar

Barbell Club 2/18/18


Warm up 2 Muscle Snatch + 2 Snatch Push Press + 2 Overhead Squat x 4 sets A) Every 90 sec for 8 sets : Power Snatch + Overhead Squat + Snatch (Hold bottom for 2sec) Build to a HEAVY complex. B) Emom x 10 min Push Press + Jerk Behind the neck + Jerk (Hold split for 3 sec) ACCESSORIES 3 sets with no rest : a) Weighted back extension x 10 b) Weighted plank x 20 sec hold c) Side bend x 30 reps 


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Barbell club

Power Snatch: 4 sets x 3 reps @ 75% Power Clean: 4 sets x 3 reps @ 75% Back Squat: 5 sets x 7 reps @ 70% Push Press: 2 sets x 5 reps @ 75%

Barbell Club-4/8/18

Clean Pull + Clean &  Split Jerk: 2 min  3 sets x 2 reps @ 80% 3 sets x 2 reps @ 85% Front Squat:2 min  4×4 @ 85% Accessory: Hip Raises 4 set x 6 reps, at the top of each rep you MUST hold for