Week of 6.6.16 Barbell Club

Conjugate Strength

Tuesday

1.  Back Squat (Build to a heavy Single)
2.  Snatch – No foot, no hook (5×2)
3.  Clean Pull + Clean (6×1)
4.  Snatch + Pause (5×1)
5.  GHD Thumbs Down Rear Delt Raises (3×20)

Thursday

1.  2″ Deficit Snatch (4×2)
2.  2″ Deficit Snatch Pulls (4×6)
3.  Front Squat (1×8 Up 10# from last week or 1RM Attempt)
4.  14 EMOM @ 70% C&J
Odds: 1 C&J
Evens: 3 Sumo Deadlifts
5.  Front Rack Reverse Lunge (2×8 Each)

Sunday

1.  Back Box Squat – Single Red Band (@ 55% + 25% bands 10×2)
2.  Banded Deadlift (12×1 @ 50% For Speed)
3.  Squat Clean (Unbroken 3RM)
4.  Push Press + Jerk (6×1)
5.  Seated Banded Leg Curls (4×25)