Week of 10.17.16 Barbell Club

Conjugate Strength

Monday/Tuesday

1.  Snatch (15 @ 65%)
2.  Snatch (10 @ 75%)
Snatch (5 @ 85%)
3.  Snatch Grip Deadlift (3×5)
4.  Box Squat (1RM)
5.  Box Squat Good Morning (8RM)

Wednesday/Thursday

1.  Pause Clean + Split Jerk (20 EMOM – Inc weight every 4 min)

Pause above knee cap for 3 count

2.  Front Squat (5RM)
3.  Push Press (6RM)
4.  One Arm DB Row (2×8)
5.  Earthquake Bar Overhead Press (2×20)

Sunday Open Gym

1.  Back Box Squat – Single Red Band (5×5 @ 55% + 25%)
2.  Push Jerk Against Single Orange (4×3)
3.  Push Jerk (1RM)
4.  Front Squat (1×8 @ 75% + 5#)
5.  GHD Back Extension vs Mini Band (3×8-12)

By | 2016-10-20T15:13:17-04:00 October 17th, 2016|Barbell Club|Comments Off on Week of 10.17.16 Barbell Club