Week of 3.7.16 Barbell Club

Conjugate Strength

Tuesday

1. 10 min EMOM
5 Power Snatches 135/95
2.  Back Box Squat – Single Red Band (@ 50% + 25% 10×2)
3.  Banded Clean Speed Pull (@ 50% + 30% bands 8×1)

4.  Chest Supported Flat Bench Rows (3×12)
5.  Earthquake Bar Bench Against Double Orange – Half Rom Static Hold (4x60s)

Thursday

1.  10 min EMOM
5 TnG Power Cleans 195/145
2.  Push Press (1RM)
3.  Snatch From Blocks (Above knee – Build Across 10×1)
4.  Single Leg Reverse Hypers (3×15 Each)
5. 20″ Front Rack Step Ups Against Single Orange (3×10 Each)

Sunday

1.  Hang Squat Clean (2RM)
2.  Snatch (3s Pause in Catch – 10×1)
3.  Bench Press (@35% + 25% bands 8×3 (4 regular, 4 close))
4.  Seated Banded Leg Curls (3×25 (note color))
5.  Close Grip Bench –  Earthquake Bar (4×20)

 

 

 

 

 

 

By | 2016-10-20T15:13:56-04:00 March 8th, 2016|Barbell Club|Comments Off on Week of 3.7.16 Barbell Club