Week of 1.4.16 Barbell Club

Conjugate Strength

Tuesday

Floor Press (@ 75% 8×3 (3 wide, 2 mid, 3 close grip))
Overhead Walking Lunges (3×12 Each (3×24 steps total unbroken))
GHD Back Extension plus Snatch Grip DL (10RM)

Chest Supported Flat Bench Rows (3×12)
Metcon (Weight)
10 Min EMOM
2 Clean and Jerks @ 60%
During 10:00-14:00,
Find 1RM Clean and Jerk

Thursday

Back Squat (@ 80% 8×2)
Banded Squat Clean – Single Orange (@ ~50% 5-8×2 (note correct sets, go by feel/coach))
Banded Squat Clean – Single Purple (@ ~50% 5-8×2 (note correct sets, go by feel/coach))
Banded Squat Clean – Single Red (@ ~50% 5-8×2 (note correct sets, go by feel/coach))
Bench Press (3RM)
Strict Press Endurance (Time)
30 Strict Press @ 55%
20 Strict Press @ 65%
10 Strict Press @ 75%

Weekend

Chair Deadlifts (3×15 – Stand every third rep)

Sumo Dimel Deadlifts (@ 40% 3×20)
Overhead Squat From Floor (3RM)
Metcon (Time)
3 RFT:
20 Earthquake Bar Press
10 Elevated Ring Rows
Reverse Hypers (3×30)

 

 

By | 2016-10-20T15:14:33-04:00 January 4th, 2016|Barbell Club|Comments Off on Week of 1.4.16 Barbell Club