Week of 2.29.16 Barbell Club

Conjugate Strength

Tuesday

1.  20 min E2MOM
1 Hang Snatch + 1 Full Snatch
2.  Muscle Snatch (3×8)
3.  Back Squat (@ 80% 8×2 (Open 4×2))
4.  Deadlift (@ 70% 6×1 For speed (Open @50%))
5.  One Arm DB Row (3×12)
6.  Orange Banded Back Extension (3×12)

Thursday

1. 12 Min EMOM
1 Clean and Jerk @ 70%
2.  Push Jerk (6RM (Open 2×6))
3.  Red Banded 2s Paused Front Squats  @ 60% 6×2 (Open 4×2)
4.  Glute-Ham Raises (5×5)
5.  SL KB DL (3×15)

 

Sunday

1.  Hang Clean (6×2 Build Across )
2.  Hang Snatch (6×2 Build Across)
3.  Back Rack Lunge (3×10 Each Leg)
4.  Reverse Hypers (3×30 15% of 1RM DL)
5.  Metcon (Time)
You Won’t
75 Cal Airdyne
2 min rest
75 Cal Airdyne

 

 

By | 2016-03-01T15:05:38-05:00 March 1st, 2016|Barbell Club|Comments Off on Week of 2.29.16 Barbell Club