Week of 3.21.16 Barbell Club

Conjugate Strength

Tuesday

1. Banded Back Squat – Single Red (1RM – no box)
1.  Banded Back Squat – Double Orange (1RM – no box)
2.  Orange band is doubled up to DB’s on the ground.  One band per side of barbell.
3.  2″ Deficit  Banded Clean Speed Pulls (@ 40% 8×1)
4.  Squat Clean (@ 75% 10×1)
5.  GHD Back Extension plus Snatch Grip DL (2×12)
6.  Barbell Lateral Step Ups (2×12)
7.  Barbell Hip Bridges (3×15)

Thursday

1.  Back Box Squat – Single Red Band (@ 60% + 25% bands 8×2)
1.  Back Box Squat + Double Orange Bands (@60% + 25% bands 8×2)
2.  Snatch Balance (4×3)
3.  2″ Deficit Snatch (1RM)

4.  Split Jerk (@ 70% 8×1)
5.  Push Press Against Single Orange (6RM)
6.  Weighted Ring Row (2×5)

Saturday (During an Open Gym or Free Time)

1.  Front Squat (3×3)
2.  High-Hang Snatch (6×1)
3.  High-Hang Clean (6×1)
4.  Glute-Ham Raises (4×4 (Weighted if possible))

 

 

 

By | 2016-10-20T15:13:53-04:00 March 22nd, 2016|Barbell Club|Comments Off on Week of 3.21.16 Barbell Club