Week of 4.4.16 Barbell Club

Conjugate Strength

Tuesday

1.  7 min to find heavy single Snatch, then max reps at 135/95 in 2 min
2.  Banded Anderson Front Squats (3×8)
3.  For Time:
50 Front Squats 185/125
4.  1/2 Mile Walk with Back Racked Barbell 225/155
5.  Ring Push-ups 4″ (3 x Max or 15)
6.  7 min to find heavy single Snatch, then max reps at 135/95 in 2 min

Thursday

1.  Back Box Squat – Single Red Band (1RM)
1.  Back Box Squat + Double Orange Bands (1RM)
2.  High-Hang Clean (Heavy Single)
3.  Clean + Hang Clean (1RM)
4.  Push Jerk Against Single Orange (@50% 5×3)
5.  DB Deficit Bulgarian Split Squats (2×10)
6.  Semi Stiff Legged Deadlift (@60% 2×10)

7.  Earthquake Bar OH Walking Lunges (2×8 each leg)

Sunday

1.  Reverse Micro Mini Front Squat (@80% 10×2)
2.  Snatch Balance (8×1)
3.  Behind the Neck Snatch Grip Earthquake Bar Press (3×20)
4.  2″ Deficit  Banded Clean Speed Pulls (6×2)
5.  Weighted Pull-ups (1RM)
6.  Chest Supported Flat Bench Rows (2×10)
7.  Seated Bent Over Rear Delt Flyes (2×25)

 

 

 

By | 2016-10-20T15:13:51-04:00 April 7th, 2016|Barbell Club|Comments Off on Week of 4.4.16 Barbell Club