Week of 3.14.16 Barbell Club

Conjugate Strength

Tuesday

1.  12 min EMOM
1 Snatch @ 70%
Continue ascending
2.  Overhead Squat (4×3)
3.  Banded Clean Speed Pull (@55% (or up 5%) + 30% Bands)
4.  L-Sit Single Arm DB Press (2×10)
5.  One Arm DB Row (2×12)
6.  KB Skull Crushers (3×10)
7.  Standing Overhead Banded Tricep Extensions (1×200)

Thursday

1.  Back Box Squat + Double Orange Bands (@ 55% + 25% 8×2)

2.  Power Clean + Power Jerk (1RM)
3.  Snatch From Blocks (8×1)
4.  Stationary 4″ Deficit Lunge  (2×10 Each) Back Racked
5.  GHD Thumbs Down Rear Delt Raises (3×20)
6.  Seated Banded Leg Curls (3×30)

Sunday

1.  Conventional 2″ Deficit Deadlift (1RM)
2.  Strict Press Against Single Orange (8×3)
3.  Clean Pull + Clean + Jerk (Build to Heavy Single)
4.  Clean Grip Dimel Deadlifts (@30% 3×20)
5.  Glute-Ham Raises (6×6)

 

 

 

By | 2016-10-20T15:13:54-04:00 March 16th, 2016|Barbell Club|Comments Off on Week of 3.14.16 Barbell Club