Week of 9.5.16 Barbell Club

Conjugate Strength

Monday/Tuesday

1.  Clean Pull + Clean + Jerk (1RM)
2.  Split Jerk (6×2 @ 75%)
3.  Back Box Squat – Single Red Band (Heavy Single)
4.  Chest Supported Flat Bench Rows (2×12)
5.  Banded Thrusters (2×8 Heavy)

Wednesday/Thursday

1.  Snatch (10 EMOM: 2 Snatches)
2.  Snatch + OHS (8×1  @ 80% + 5-10#)
3.  Back Box Squat – Single Red Band (6×2 @ 60% + 25%)
4.  Overhead Squat (1×8 @ 70%)
5.  Banded Squat Jumps (5×10; Rest 30 sec)

Open Gym

1.  Snatch from High Blocks (6×2)
2.  Clean From Blocks (6×2)
3.  GHD Back Extension plus Snatch Grip DL (8RM)
4.  KB Skull Crushers (4×10)

 

By | 2016-10-20T15:13:23-04:00 September 6th, 2016|Barbell Club|Comments Off on Week of 9.5.16 Barbell Club