Week of 9.19.16 Barbell Club

Conjugate Strength

Monday/Tuesday

1.  Snatch (2RM )

2.  Banded Back Squat – Single Red (1RM)
3.  Anderson Back Squat (4×5 @ 70%)
4.  Shoulder Press (8RM)
5.  Weighted Back Extensions (3×10)

Wednesday/Thursday

1.  RDL + Hang Clean + Jerk (8×1 Build Across) (RDL video below)

2.  Back Squat (6×2 @ 75%)
3.  Overhead Squat (1×8 @ 75%)
4.  Push Jerk Against Single Orange (4×3 @ 50% + 25%)
5.  Push Press (1×8 @ 75%)

Open Gym

1.  Single Leg Box Jump (1RM – log weaker leg )
2.  Clean Deadlift (Heavy Single – 6 sets or less)
3.  Snatch Grip Deadlift (Heavy Single – 6 sets or less)
4.  Single Leg Barbell Deadlift (2×8)
5.  Single Leg Barbell Hip Bridge from Bench (2×20)
6.  Reverse Hypers (1×30 @ 50% of 1RM DL)

 

By | 2016-10-20T15:13:21-04:00 September 16th, 2016|Barbell Club|Comments Off on Week of 9.19.16 Barbell Club