Week of 4.18.16 Barbell Club

Conjugate Strength

Tuesday

1.  Banded Back Squat – Single Red (1RM)
2.  Bench Press (In 10 min window, find 3RM )
3.  Clean Pull (@ 70% 8×1)
4.  Clean + Front Squat + Jerk (Build to Heavy Single)
5.  Single Leg Reverse Hypers (3×15)
6.  Lying Banded Leg Curls (200 reps with Purple)

Thursday

1.  Back Box Squat – Single Red Band (@ 50% bar weight)
2.  Snatch (3-3-3-3-3 In increasing weight, TnG)
3.  Overhead Squat (@ 65% 3×8)
4.  Clean Grip Dimel Deadlifts (2×20)
5.  Pendlay Row (3×10)

Sunday

1.  Push Press (1RM)
2.  Strict Press Against Single Orange (3×6)
3.  Wide Grip Earthquake Bar Bench Press (4×20)
4.  Sumo Semi Stiff Legged Deadlifts (3×8)
5.  Front Rack Barbell Bulgarian Split Squat (2×8 Each)
6.  Reverse Hypers (100 @ 225/155 in as few sets as possible)

 

 

 

By | 2016-10-20T15:13:48-04:00 April 18th, 2016|Barbell Club|Comments Off on Week of 4.18.16 Barbell Club