Week of 10.3.16 Barbell Club

Conjugate Strength

Monday/Tuesday

1.  Front Squat (1RM)
2.  Power Snatch (1RM)
3.  Snatch from High Blocks (10×1)
4.  Russian KB Swing (2×20 + max band)
5.  Bradford Press – Earthquake Bar (2×20)

Wednesday/Thursday

1.  Clean High Pull (3×5)

2.  Clean and Jerk (Heavy Single )
3.  Front Box Squat – Single Red Band (5×5 @ 45% + 25%)
4.  Back Squat (1×8 @ 70%)
5.  Banded Thrusters (8RM with Orange)

Open Gym

1.  Deadlift from pads 4″ off ground (6×2)
2.  1 Clean + 1 Front Squat + 1 Thruster (1RM)
3.  Split Jerk Strict Press (5×3)
4.  Split Jerk (5×1)

 

By | 2016-10-20T15:13:17-04:00 October 2nd, 2016|Barbell Club|Comments Off on Week of 10.3.16 Barbell Club