Week of 12.21.15 Barbell Club

CONJUGATE STRENGTH

Monday and Tuesday

1. Clean and Jerk (1RM)

2. Snatch From Blocks (@ Knees @ 70% 6×3)

3. Barbell Lateral Step Ups (24″ 3×10 Each)

4. Bench Dips (4×10)

5. Reverse Hypers (3×20)

Wednesday and Thursday – OFF!

Saturday/ Sunday

1. Back Squat (@ 70% 10×2)

2. Pause Snatch (@ Knees @ 70% 8×2)

3. Shoulder Press (1RM)

4. Bent Over Row (4×10)