Main - Alive Barbell Club Weightlifting 3 Pos - TopicsExpress

Main - Alive Barbell Club Weightlifting 3 Pos Clean + Jerk (7 sets) Mid thigh, Below knee and Ground Bent Over Row (5x5) Split Press (5x5) Strict Press from your Split Jerk landing position. Be sure not to oscillate, drive or push through the legs - stationary lower body. Back Extensions (3x10 Super slow reps) Not to be confused with Hip Extensions or Back/Hip Extensions. Using a Glute Ham Developer go into full spinal flexion and carefully extend the spine back to neutral from lower back to upper back. Alternate each set with 1 min of Glute Bridge Hold.

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