Week of 7.18.16 Barbell Club

Conjugate Strength

Tuesday

1.  10 Snatches at 50% – Rest 1 min
10 Snatches at 55% – Rest 1 min
10 Snatches at 60% – Rest 1 min
10 Snatches at 65% – Rest 1 min
10 Snatches at 70% – Rest 1 min
10 Snatches at 75%
Time Cap: 30 min
Goal is Max Volume
2.  Banded Squat Clean – Single Red (5×2 Build Across )
3.  Anderson Front Squats (6RM)
4.  Bent Over Row (2×8)
5.  Seated Bent Over Rear Delt Flyes (2×25)

Thursday

1.  Clean (10×1)
2.  Push Press (2RM)
3.  Front Box Squat – Single Red Band (6×2 @ 55% + 25%)
4.  Overhead Squat (1×8 @ 75% + 5# or 1RM )
If you failed the 1×8 last week, then 1RM
5.  Clean Grip Dimel Deadlifts (2×20 @ 50% of 1RM Clean)

6.  3 Rounds
50m Earthquake Bar Overhead Walk
10 Pistols

Sunday

1.  Snatch from High Blocks (1RM)

2.  Strict Press Against Single Orange (6×3 @ 50% + 20% )
3.  Push Jerk (1×8 @ 75% of 1RM Push Jerk )
4.  GHD Back Extension plus Snatch Grip DL (4×10)
5.  Seated Banded Leg Curls (1×25 Each)

 

By | 2016-10-20T15:13:31-04:00 July 20th, 2016|Barbell Club|Comments Off on Week of 7.18.16 Barbell Club