Week of 3.28.16 Barbell Club

Conjugate Strength

Tuesday

1.  Chair Deadlifts (3×15 Standing every 3rd)
2.  Seated Banded Leg Curls (2×8 Holding for 2s)
3.  Snatch + OHS (1RM)
4.  Snatch High Pull (3×5)
5.  Back Rack Bulgarian Split Squat (2×10)
6.  One Arm DB Row (3×8)
7.  Glute-Ham Raises (3×8)

Thursday

1.  Reverse Micro Mini Front Squat (@75% 10×2
2.  Underhand Bent Over Barbell Row (2×10)
3.  Power Clean + Power Jerk (1RM)
4.  Good Mornings (2×10)
5.  Single Leg Barbell Hip Bridges (2×20)
6.  Bradford Press – Earthquake Bar (2×30)

7.  Banded Face Pulls (2×30)

Sunday

1.  10 min EMOM
5 Strict HSPU or
5 Deficit HSPU or
5 Earthquake Bar Press
2. Sumo Dimel Deadlifts (@ 30% 3×20)
3.  Strict Press Against Single Red Band (1RM)
4.  Squat Clean (4×2 – Build across)
5.  Power Jerk (4×2)
6.  Split Jerk (4×2)

 

 

 

By | 2016-10-20T15:13:53-04:00 March 29th, 2016|Barbell Club|Comments Off on Week of 3.28.16 Barbell Club