Week of 10.10.16 Barbell Club

Conjugate Strength

Monday/Tuesday

1.  Snatch (3RM TnG)
2.  Metcon (AMRAP – Reps)
Every 20 seconds for 5 min, complete  1 snatch at 75% of above 3RM
3.  Back Box Squat – Single Red Band (5×5 @ 50% + 25%)
4.  Front Squat (1×8 @ 75% )
5.  Weighted Dips (3×6-8)
6.  Reverse Hypers (2×20)

Wednesday/Thursday

1.  Power Clean + Hang Power Clean + Split Jerk (1RM)
2.  Clean From Blocks (10×1)
3.  Banded Strict Press (8×3 @ 50% + 25%)
4.  Push Press (1×8 @ 75% + 10-15#)

Open Gym

1.  Sotts Press – Front Rack (5×3)

2.  Front Rack Reverse Lunge (3×8 Each)
3.  Underhand Bent Over Barbell Row (3×10)
4.  Sweatt Shrugs (3×8)

5.  Chest Supported Flat Bench Rows (3×12)
6.  Single Leg Barbell Hip Bridges (3×15)

By | 2016-10-20T15:13:17-04:00 October 9th, 2016|Barbell Club|Comments Off on Week of 10.10.16 Barbell Club