Week of 8.1.16 Barbell Club

Conjugate Strength

Tuesday

1.  Snatch + Low Hang Snatch + High Hang Snatch (1RM)
2.  Tall Split Jerk (4×3)

3.  Front Squat (@70% 5×5)
4.  Back Squat (1×8 @ 80%)
5.  Flat Bench Single Arm DB Press (2×8)

Thursday

1.  Clean (5×1 Above 75%)
2.  Power Clean x3 + Split Jerk x2 (1RM)
3.  Box Jumps (1×20 @ 38/30″)
4.  Ultra Wide Sumo 2″ Block Pull (1RM)
5.  GHD Back Extension vs Mini Band (2×12)

Sunday

1.  Split Jerk (Up to 80% 8×1)
2.  Back Squat (@65% 6×3)
3.  Good Mornings (3×4)
4.  Front Rack Earthquake Bar Walking Lunge (2×12 Each)
5.  Barbell Lateral Step Ups (@ 20″ 2×12 Each leg)

 

By | 2016-10-20T15:13:29-04:00 August 1st, 2016|Barbell Club|Comments Off on Week of 8.1.16 Barbell Club