Week of 11.30.15 – Barbell Club

Conjugate Strength

Movement Catalog : LINK

Monday & Tuesday

1.Front Box Squat – Double Orange Bands (@50% + 25% Bands)
Below Parallel
2. Front Box Squat – Single Red Band (@50% + 25% Bands)
Below Parallel
3. Clean Grip High Pull (3×6)
4. 3 TnG Cleans + 2 Front Squats + 1 Jerk (1RM)
5. Back Rack Bulgarian Split Squat (2 x 10 each)
6. Barbell Row (2 x 10 each)

Wednesday & Thursday

1. Paused Back Squat (@ 60% 6×3)
2. 2″ Deficit Snatch Grip Deadlift (8RM)
3. Snatch Balance (4×3)
4. Single Leg Barbell Hip Bridges (2×10 each)
5. Ring Dips (Strict – 2 x max)
6. 100 KB Swings FT (70/53)

Sunday

1. Axle Bar 8″ Block Deadlift (1RM – then at 70%, 2 sets max time at lockout)
2. Push Jerk (Heavy Single)
3. Muscle Snatch Against Single Orange (3×6)
4. Snatch from High Blocks (Heavy Single)
5. Reverse Hypers (2×30)
6. Bradford Press – Earthquake Bar (1×100 – Note plates or KB’s used)

 

 

By | 2016-10-20T15:14:55-04:00 November 29th, 2015|Barbell Club|Comments Off on Week of 11.30.15 – Barbell Club