Week of 10.24.16 Barbell Club

Conjugate Strength

Monday/Tuesday

1.  Snatch (@70% 10×2)
2.  Push Jerk (Same Weight – 5×3)

3.  Front Squat (@75% 10×2)
4.  Front Rack Barbell Bulgarian Split Squat (2×10 each leg)
5.  Flat Bench Single Arm DB Press (2×10 each arm)
6.  Banded Pushdowns (100 Unbroken)

Wednesday/Thursday

1.  Clean (@ 70% 10×2)
2.  Earthquake Bar Overhead Press (3×15)
3.  Seated Good Mornings (3×10)
4.  Reverse Hypers (3×30)
5.  Barbell Hip Bridges (3×15)

Open Gym

1.  Power Snatch (3×3@ 75%)
2.  Clean Pull + Clean + Jerk (8×1@ 70-80%)
3.  Overhead Squat (3×8)
4.  Snatch Pull + RDL (3×3)

 

By | 2016-10-24T04:50:04-04:00 October 24th, 2016|Barbell Club|Comments Off on Week of 10.24.16 Barbell Club