Week of 5.2.16 Barbell Club

Conjugate Strength

Tuesday

1.  Narrow Stance Low Box Squat (1RM)
2.  Pause Clean + Split Jerk (12×1 (Build across))
3.  Pause above knee cap for 3 count
4.  Behind the Neck Snatch Grip Push Press (5×3)
5.  GHD Back Extension plus Snatch Grip DL (4×10)
6.  Reverse Hypers (@ 50% 1RM Deadlift 3×12)

Thursday

1.  Front Box Squat – Single Red Band (8×2 @ 60% + 25% bands)
2.  Clean and Jerk (Build up to 85% 8×1)
3.  Snatch (Build up to 85% 8×1)
4.  Push Press (3RM)
5a.  Bradford Press – Earthquake Bar (3×20)
5b.  One Arm DB Row (3×20)

Sunday

1.  15 EMOM
1 Power Snatch @ 80%
2.  Every 15 sec for 4 min, 3 Power Snatches at 115/75
3.  Banded Clean Speed Pull (@ 50% 8×1)
4.  Banded Squat Clean – Single Purple (3×4)
5.  GHD Back Extentions (1xMax)

 

 

 

By | 2016-05-05T15:22:52-04:00 May 1st, 2016|Barbell Club|Comments Off on Week of 5.2.16 Barbell Club