Week of 7.11.16 Barbell Club

Conjugate Strength

Tuesday

1.  5 Clean and Jerks @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%+
Rest 5 min. Repeat
Clean and Jerk (2×1 from Above)
2.  Banded Back Squat – Single Red (1RM)
3.  Good Mornings (3×8)
4.  Weighted Ring Dips (3×10)

Thursday

1.  Power Snatch + Snatch (Build to Heavy Single)
2.  Snatch Grip Deadlift (8RM)
Reset, but keep hands on the bar. Make sure to set upper body and breath.
3.  Earthquake Bar Overhead Squat (100 reps in 4 sets or less)
4.  Glute-Ham Raises (3×8)
If you don’t have GHR’s, do Weighted Back Extensions and then Add Performance in Wodify.  If you don’t have Back Extensions, do 100 Seated Banded Curls each leg.
5.  20″ Front Rack Step Ups Against Single Orange (3×10 each)

Sunday

1.  Find 1RM Clean, then 5 EMOM:
1 Clean @ 85%
Clean (1RM)
2.  Front Box Squat – Single Red Band (10×2 @ 50% + 25% bands)
3.  Overhead Squat (1×8 or 1RM )
4.  Overhead Walking KB Lunges (3×15 each leg)
5.  Banded Clam Shell (4×25 ea side)
Lying Hip Abduction

 

 

 

By | 2016-10-20T15:13:32-04:00 July 11th, 2016|Uncategorized|Comments Off on Week of 7.11.16 Barbell Club