Week of 1.18.16 Barbell Club

Conjugate Strength

Tuesday

1.  Banded Back Squat – Double Orange (@ 55% + 25% Bands 10×2)
1.  Banded Back Squat – Single Red (@ 55% + 25% Bands 10×2)
2.  Snatch Balance (Build to Heavy Single (Min 7 sets))
3.  Snatch from High Blocks (Above thigh – Build to Heavy Single (Min 7 sets))
4.  Seated Good Mornings (3×10)

5.  Weighted Ring Dips (4×6 (Use toughest modification))

Thursday

1.  1s Pause Front Squat (@ 70% 6×3)
2.  Power Clean (1RM (Min 8 sets))
3.  Strict Press Against Single Red Band (@ ~50% 8×3)
4.  Incline Earthquake Bar Press (3×10 – Max Hanging KB’s)
5.  Back Extensions (Weighted 4×6)

Sunday

1.  Squat Clean (Build to Heavy Double )
2.  Split Jerk With 3 Second Pause (Singles: 2 @ 50%, 2 @ 60%, 2 @ 70%, 2 @ 80%)
3.  Front Rack Alternating Lunge (3×10 Each: Goal is to fail 9-10th rep)
4.  Clean Grip Bent Over Barbell Row (3×10)
5.  Single Leg Barbell Hip Bridge from Bench (3×15 Each: Dig shoulders into bench for more ROM)

 

 

 

By | 2016-10-20T15:14:25-04:00 January 18th, 2016|Barbell Club|Comments Off on Week of 1.18.16 Barbell Club