Week of 9.12.16 Barbell Club

Conjugate Strength

Monday/Tuesday

1.  Snatch Pull + Snatch (Build to Heavy Single)
2.  Behind the Neck Snatch Grip Push Press (6×2)
3.  Anderson Front Squats (4×5 @ 70%)
4.  One Arm DB Row (3×10)

Wednesday/Thursday

1.  Clean (3@75%,3@78%,2@80%,2@83%,1@85%,1@ 87%,1@90%)
2.  Split Jerk (5×1 Above 80%)
3.  Back Squat (8×2 @ 70%)
4.  Snatch Grip Deadlift (3×8)

Open Gym

1.  Hang Snatch + OHS (6×2)

2.  Clean Pull + Clean (6×1)
3.  Bench Press (3RM)
4.  Knee Jumps (10 attempts or max weight)

 

By | 2016-10-20T15:13:23-04:00 September 11th, 2016|Barbell Club|Comments Off on Week of 9.12.16 Barbell Club