Week of 12.28.15 Barbell Club

Conjugate Strength

Monday and Tuesday

1. 1 Clean + 2 Pause Front Squats (Heavy Single) – 3s Pause
2. Pause Snatch (@ Knees @ 75% 8×2)
3. GHD Barbell Back Extension + Row (3×10)
4. Single Leg Barbell Hip Bridges (2×12)
5. Bear Complex (1RM)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Wednesday and Thursday

1. 1 Clean + 1 Front Squat + 1 Thruster (1RM)
2. Snatch From Blocks (@ Knees @ 75% 8×2)
Use blocks or foam pads to raise the height of the bar
3. Back Extensions (Weighted 3×10)
4. 20″ Front Rack Step Ups Against Single Orange (3×10 Each)
5. Metcon (Time)
10 Min EMOM
15 Banded (red) Russian KB Swings 70/53
Note rounds completed

Friday/Saturday/Sunday

1 Power Clean + 3 Split Jerks (@ 70% 8×3)
Clean Grip Dimmel Deadlifts (@ 40% 3×20)
Ring Pushups 4″ (2 x Max)
1 Power Clean + 3 Behind the Neck Snatch Grip Push Press (6 sets)

 

 

 

By | 2016-10-20T15:14:39-04:00 December 27th, 2015|Barbell Club|Comments Off on Week of 12.28.15 Barbell Club