Week of 12.14.15 Barbell Club

Conjugate Strength

Movement Catalog : LINK

Monday/Tuesday

1. Front Squat (1RM)
2. Squat Clean Thruster (2RM)
3. Back Rack Barbell Walking Lunge (2×10 Ea)
4. Back Extensions (3×8)
5. Push Press Endurance (Time)
30 PP @ 60%
20 PP @ 70%
10 PP @ 80%
Note weights

Wednesday/Thursday

1. Front Box Squat – Single Red Band (@ 60% + 25% Bands 8×2)
Below Parallel
1. Front Box Squat – Double Orange Bands (@ 60% + 25% Bands 8×2)
Below Parallel
2. Split Jerk (@ 90% 6×1)
3. Muscle Snatch Against Single Orange (5×3) -then-
4. Power Snatch (@ 70% 6×1)
5. Reverse Hypers (2 x 30)
6. Earthquake Bar Bench Against Single Orange – Half Rom Static Hold (3x60s)

Saturday/ Sunday

1. Hip Snatch + Hang Snatch + Full Snatch + OHS (1RM)
TnG; Hang Snatch from above knee
2. Paused Back Squat (@ 70% 6×3)
3. Dimmel Deadlifts (8RM)
4. One Arm DB Row (3×8 Ea.)
5. DB Deficit Bulgarian Split Squats (3 x 10 Ea.)
6. Weighted Ring Dips (6RM; Ring, Bar, or Box Dips)

 

By | 2016-10-20T15:14:47-04:00 December 13th, 2015|Barbell Club|Comments Off on Week of 12.14.15 Barbell Club