Week of 5.16.16 Barbell Club

Conjugate Strength

Tuesday

1.  Banded Front Squat – Single Red (1RM)
2.  Banded Clean Speed Pull (@ 60% 10×1)
3.  Clean High Pull (3×5 @ 60%)
4.  Seated Good Mornings (3×8)
5.  Stationary Lateral Lunges (3×10)

Thursday

1.  Overhead Squat (@ 75% 8×3)
2.  Front Squat (1×8 up 10# from last week)
3.  Muscle Snatch (3×10)
4.  12 EMOM
1 Snatch @ 70%
5.  Glute-Ham Raises (4×8)
6.  Weighted Chinese Plank Hold – Face Down (3x60s)

Sunday

1.  Strict Press Against Single Red Band (6×3)
2.  Behind the Neck Snatch Grip Push Press (6×2)
3.  Snatch Grip Deadlift off 8″ Blocks (3×12 (Not TnG))
4.  Split Jerk With 3 Second Pause (Build to Heavy Single)
5.  Single Leg Barbell Hip Bridges (4×20)
6.  Overhead Walking Lunges (3×12 steps)

 

 

 

By | 2016-10-20T15:13:43-04:00 May 16th, 2016|Barbell Club|Comments Off on Week of 5.16.16 Barbell Club