Week of 2.22.16 Barbell Club

Conjugate Strength

Tuesday

1.  Back Box Squat – Single Red Band (@ 45% + 25% Bands 5×5 (Open 3×5))
2.  Power Snatch (1RM (Open Heavy Single))
3.  Barbell Row (4×10 (Open 2×10))
4.  Back Extensions (5×8 (Open 3×8))
5. 20″ Step Ups Against Single Orange Band (3×8 (Open Skip))

Thursday

1.  3s Pause Front Squat (@ 70% 8×3 (Open 5×3))
2.  Power Clean (@ 70% 10×2 (Open 6×2))
3.  One Arm DB Row (4×10 (Open 2×10))
4.  Snatch Grip Semi Stiff Legged Deadlift (3×12 (Open 2×8)
5.  Metcon (Weight)
3 Rounds
15 Hip Bridges
15 Reverse Hypers

Sunday

1.  Sumo Deadlift 2″ Block Pull Against Single Red Band (1RM (Open Skip))
2.  Push Jerk Against Single Orange (@ 50% 8×3 (Open 5×3))
3.  Glute-Ham Raises (5×5 and modify if needed (Open Skip))

4.  Strict Press Against Single Orange (8RM (Open 2×6))
5.  Close Grip Bench Press Against Single Orange (1RM (Open Skip))
6.  Reverse Hypers (@ 50% Deadlift 1RM Max Reps)

 

 

 

By | 2016-10-20T15:13:59-04:00 February 23rd, 2016|Barbell Club|Comments Off on Week of 2.22.16 Barbell Club