Week of 5.30.16 Barbell Club

Conjugate Strength

Tuesday

1.  Back Box Squat – Single Red Band (1RM)
2.  Clean + 3 Front Squats (6×1)
3.  Earthquake Bar OH Walking Lunges (3×12 steps)
4.  Push Press + Push Jerk + Split Jerk (5×1)
5.  GHD Back Extentions (3×20 or Max)

Thursday

1.  20 E2MOM
2 UB Squat Snatches
Start at 40% and add 10# each time
2a.  Overhead Squat (@85% 4×2)
2b.  Overhead Squat (@ 90% 4×2)
3.  Front Squat (1×8 Up 10# from last week)
4.  Push Press (3RM)

5a.  Bradford Press – Earthquake Bar (3×30 SS with Weighted Planks)
5b.  Weighted Plank Hold (3x30s with Max Weight SS with Bradford Press)
6.  Weighted Bench Dips (3×8)

Sunday

1.  Front Squat (6×4)
2.  Banded Clean Speed Pull (@ 80% 10×1)
3.  20 E2MOM – 2 Clean and Jerks (Build across)
4.  Snatch Grip Dimel Deadlifts (3×20 @ 30% of 1RM Deadlift)
5.  Barbell Lateral Step Ups (2×12 Each side)
6.  Reverse Hypers (2×20)
7.  Handstand Hold (Accumulate 3 min)

 

 

 

By | 2016-10-20T15:13:40-04:00 May 30th, 2016|Barbell Club|Comments Off on Week of 5.30.16 Barbell Club