Week of 5.9.16 Barbell Club

Conjugate Strength

Tuesday

1.  Clean and Jerk (1RM)
2.  Snatch (1RM)
3.  Overhead Squat (@ 70% 8×3)
4.  Front Squat (@ 70% 1×8)
5.  GHD Back Extension plus Snatch Grip DL (8RM)

Thursday

Snatch Balance (5×3)
In 20 min complete:
10 Squat Snatches @ 40% by 4:00
8 Squat Snatches @ 50% by 8:00
6 Squat Snatches @ 60% by 12:00
4 Squat Snatches @ 70% by 16:00
2 Squat Snatches @ 80% by 20:00

Anderson Front Squats (@70% 3×8-10)
Seated Good Mornings (3×8)
Clean Grip Bent Over Barbell Row (3×10)

Sunday

1.  Sumo Deadlift 2″ Block Pull (1RM)
2.  Banded Squat Clean – Single Red (Build up to 70% 8×1)
2.  Banded Squat Clean – Single Orange (Build up to 70% 8×1)
3.  Squat Clean (Build up to Heavy Single)
4.  Shoulder Press (3×5)

 

 

 

By | 2016-10-20T15:13:45-04:00 May 9th, 2016|Barbell Club|Comments Off on Week of 5.9.16 Barbell Club