Week of 7.25.16 Barbell Club

Conjugate Strength

Tuesday

1.  Hang Snatch (Reps 1-5 @ 70%, 6-10 @ 75%)
2.  E2MOM: Deadlift + Clean + Hang Clean + Jerk
Increase weight each complex
3.  Front Box Squat – Single Red Band (6×2 @ 60% + 25%)
4.  Overhead Squat (2×6 @ 70%)
5.  Seated DB Press (8RM)

Thursday

1.  Snatch Balance (3×5 For Speed)
2.  Snatch Jail Break (AMRAP – Rounds)
3 Power Snatches Every 15 sec for 4 min @ 115/75
Max rounds completed out of 16

Beat 5/8 Score
3.  Behind the Neck Snatch Grip Push Press (4×4)
4.  Bear Complex (1RM) Only 1, not 7.

5.  Good Mornings (2 X 6)
6.  Close Grip Pushups to 4″ Board (1 X 40)

Sunday

1.  Banded Clean Speed Pull (5×5 @ 35% of Clean + 25% bands)
2.  Zercher Squat (6RM)
3.  Semi Stiff Legged Deadlift (40 reps @ 50% of DL 1RM)
4.  Overhead Walking Lunges (2×12)
5.  Decline KB Skull Crushers (3×12)

 

By | 2016-10-20T15:13:31-04:00 July 25th, 2016|Barbell Club|Comments Off on Week of 7.25.16 Barbell Club